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.
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
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.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
Learn more about Fit for Duty, Third Edition With Online Video.
Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
Learn more about Fit for Duty, Third Edition With Online Video.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
Learn more about Fit for Duty, Third Edition With Online Video.
Learn the benefits of a healthy lifestyle for law enforcement officers
So far, we’ve discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Benefits of a Fitness Program
So far, we've discussed some of the negative effects of poor fitness. Here are some of the benefits of an effective fitness program.
Better Job Performance
Studies have found that physically fit officers generally receive higher job performance ratings. Some additional job performance benefits are as follows.
• Improved performance of essential physical tasks. For the unfit, this improvement may equate to satisfactory performance in areas that were previously below par. For the already fit, it may mean improving satisfactory performance to an even higher level.
• Reduced likelihood of using excessive force. Officers who are more confident and fit are less likely to be involved in use-of-force situations for several reasons. For instance, a suspect may think twice about challenging a physically fit officer. Or, a physically fit officer may be able to meet a physical challenge without resorting to the next level of force (e.g., going from grappling to using a baton). Finally, a physically fit officer is likely to overcome a suspect on foot and avoid having to use more force than necessary to prevent someone from fleeing the scene.
Improved Health
In addition to improved performance, you are likely to see the following health benefits.
• Prevention of health problems. Increased fitness not only restores health but also prevents health problems from developing. For example, regular vigorous physical activity helps prevent coronary heart disease and assists in weight control. Exercise that builds muscular strength and endurance and develops flexibility may protect against injury, disability, and osteoporosis. Physical activity also can bring about changes that help prevent and control hypertension (high blood pressure), heart disease, and diabetes.
• Longer life. Increased fitness can also contribute to longevity. In a study of 16,936 Harvard alumni over a 16-year period (Paffenbarger et al. 1986), those who expended at least 2,000 calories per week in physical activity had a 28 percent lower risk of death from any cause. Research done at the Cooper Institute (Blair et al. 2005) indicated a reduced mortality risk of approximately 50 percent for all causes, including cardiovascular disease, as a result of being active and fit.
• Better quality of life. Increased fitness can improve people's daily lives. Participants in fitness programs have less fatigue and greater productivity. Regular exercise has also been shown to help reduce anxiety and tension and reduce cardiovascular reactions to stress. Extensive research is demonstrating that fitness can help prevent depression and anxiety and increase self-esteem (Craft and Perna 2004; Collingwood et al. 2000).
• Less risk of disability. You've worked hard at your profession and certainly look forward to a well-deserved retirement. The numbers show that many officers are unable to fully enjoy their retirement years because of health problems that are directly related to lifestyle choices. Making changes in your lifestyle now can help ensure that you get to enjoy what you have worked so hard for.
Lower Department Costs
The following benefits are common among workers involved in a fitness program.
• Fewer sick days. Fit and active employees have lower absenteeism rates. Companies report 20 to 35 percent reductions in absenteeism after the initiation of a worksite fitness program (Blair et al. 1986). Studies performed with law enforcement officers (Boyce et al. 1991; Steinhardt et al. 1991) indicate that officers who are fit and active, especially those over age 35, have absenteeism rates reduced between 40 and 70 percent. One agency reported an 87 percent drop in sick time due to job-related injuries (Mouser 1986).
• Improved productivity. Fitness and productivity tend to be positively related. Data from occupations such as sales, textile work, and office work indicate that active workers have higher productivity. Studies of law enforcement officers that analyzed their supervisors' ratings of performance indicated that the physically fit, active officers obtained higher ratings.
• Reduced health care costs. Data consistently suggest that the introduction of a worksite fitness program reduces worker health care costs. Studies summarized by Gettman (1986) found that medical expenses dropped for participating and active employees. A study performed with a federal law enforcement agency (Collingwood 1985) found that fit and unfit officers suffered about the same number of on-duty injuries. However, the fit officers tended to get hurt while making arrests and conducting foot pursuits, while the unfit officers tended to get injured in performing mundane tasks such as getting out of a chair. One law enforcement agency had its annual workers' compensation insurance premium lowered by $226,000 a few years after starting a fitness program because claims had decreased significantly (Cox et al. 1981). It is estimated that the cost of replacing an officer due to early retirement for disability is 167 percent of the officer's salary (Geier 1987). Lower agency health care costs mean more money for an agency to spend in other areas, such as training programs, salaries, and benefits.
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Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
Plyometrics
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch - shortening cycle that strengthens the muscle, increases vertical jump, and reduces the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine.
Benefits
Plyometric training is associated with many benefits. First popularized in the 1970s by state sport trainers in East Germany, it's based on scientific evidence showing that the stretch - shortening cycle prompts the stretch or myotactic reflex of muscle and improves the power of muscular contraction. Plyometric training can lead to improvements in the following:
• Vertical jump performance
• Muscle strength
• Joint protection
In addition, regular participation in a plyometric training program may help participants control their body weight. When plyometric training is combined with active warm-ups, stretching exercises, and other weight training, evidence suggests that it may significantly improve an athlete's explosive power. Because plyometric training strengthens muscles and decreases impact forces on the joints, it may reduce the risk of injury, especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (ACL) injury that's two to eight times higher than that of their male counterparts. ACL injury-prevention programs, such as plyometrics, are designed to enhance the proper nerve and muscle control of the knee.
Considerations
Plyometric training is associated with some risks, including an increased risk of injury, especially in participants who don't have adequate strength to begin with. If you're considering plyometrics, it's important to first consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program. Then you should select a qualified coach or trainer who can gradually introduce you to more difficult exercises. If you're in poor physical condition or have bone or joint problems, you're probably not a good candidate for plyometrics.
Even if you're a seasoned athlete, it's important to remember that any training routine that builds strength through explosive movement has an increased risk of injury. In the sport science community, reported injuries associated with plyometrics programs of depth jumping have stirred considerable debate over the safety of the technique. Any high-impact activity increases the risk of injury to lower-body joints such as the knee and ankle.
Plyometric training is usually safe and effective. Make sure you've received adequate screening from a sports medicine doctor or therapist and enrolled in a program led by a qualified instructor who matches the exercises to your age and fitness level and teaches proper landing techniques before gradually advancing to more difficult exercises. Beginners should only train under proper supervision, and they should start with easy, safe ground-level jump-offs onto padded surfaces such as grass or a gym mat.
The most effective plyometric programs emphasize the quality instead of the quantity of jumps, and they teach safe landing techniques such as landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and avoiding excessive side-to-side motion at the knee. To promote low-impact landings, some instructors encourage participants to visualize themselves landing as light as a feather. More complicated exercises such as depth jumping should only be introduced over time, and instructors need to assess participants' physical condition and injury status before advancing them to the next level. If necessary, a program can be modified over time to optimize gains and prevent overtraining. Other safety considerations include the use of foam or other soft barriers and boxes and jumping surfaces that can't twist on impact. Participants should rest for at least 48 hours between training sessions.
A thorough warm-up is essential for plyometric training. Attention should be given to jogging, stretching, striding, and general mobility about the joints involved in the planned plyometric session. A cool-down should follow each session. It is wise not to perform too many repetitions in any one session, and because it is a quality session, emphasizing speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower-body plyometrics may make 150 to 200 contacts in a session, while athletes new to plyometric work should start with low- to medium-intensity exercise with around 40 contacts per session (e.g., 2 sets of 6 bunny hops is 12 contacts). A similar approach should be taken with upper-body plyometrics, such as the medicine ball exercises described earlier. Allow at least 1 minute of rest between each set so as to allow the neuromuscular system to recover, and allow 3 days between plyometric sessions.
For bounding exercises, use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that may predispose the athlete to injury.
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The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Job-Related Stress
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting. The Health and Safety Executive organization (2000) noted that 20 percent of all workers report feeling very or extremely stressed at work; the figure for law enforcement is approximately 40 percent. As an occupational group, law enforcement officers have higher-than-average rates of stress-related hypertension, heart disease, digestive disorders, and lower-back pain. Studies have also shown that law enforcement officers have higher-than-average incidences of stress-related emotional problems such as anxiety, depression, substance abuse, divorce, and suicide. One study from Great Britain (Alexander, Walker, Innes, and Irving 1993) noted that 17 to 22 percent of officers reported significant mental health problems associated with organizational stress. Also of note are survey findings reported by Gershon et al. (2009) that if people report being depressed, they are 10 times more likely to report work-related stress, and people who report anxiety are six times more likely to report work-related stress.
Some of the stressors associated with the job are obvious and unavoidable, such as confrontations with dangerous people in life-threatening situations, shift work, startle-reaction situations, and long hours away from family and friends. Surveys indicate that work environment factors internal to the organization that revolve around organizational unfairness, such as pay, supervision, and role conflicts, are also major causes of dissatisfaction.
Another factor for some officers is the pressure to maintain an image. As mentioned in chapter 1, professional image is an essential element of the job. Some officers construe that to mean they must express an excessively macho image. Associated with that type of image is a reluctance to discuss stress and related problems with others. The stress to keep up with such an image can cause various problems that affect professional behavior, from questioning oneself and the snap decisions required at times on the street to the use of excessive force. Add to all these potential sources of job-related stress the perception of an uncaring public and a frustrating criminal justice system, and you have a perfect storm that leads to stress inherent to the job.
Stress and Inactivity
Another job-related stress factor may not be as obvious: Most law enforcement positions require long hours of inactivity and boredom. In the job-task analyses we have performed, officers have consistently noted that they spend long hours sitting and waiting for something to happen without any physical action being required. The lack of frequent physical demands on the job contributes to the buildup of stress. Over time, the ability of the body to adapt to the stress deteriorates, and it becomes difficult to find the energy and enthusiasm to participate in any physical activity outside of work. Thus, the stress due to inactivity contributes to further inactivity, which in turn causes more stress.
The research done on hypokinetic diseases (diseases due to inactivity) concludes that inactivity is both a cause and an effect of stress. The symptoms of the inactivity syndrome - smoking, poor diet, and overeating - tend to cluster together and, as a consequence, lead to the health problems previously mentioned.
Adequate muscle function is needed to maintain a healthy balance within the body, a condition called homeostasis. The stress reaction is a disruption of that balance. The long-term effects of suppressing muscle activity are greater-than-normal stress; muscle shortening and reduction in elasticity, leading to backaches and headaches; an imbalance of the adrenal glands that can affect the gastrointestinal system; heightened blood pressure and cholesterol, leading to stroke and heart disease; and continued frustration at the inability to respond to stressors, leading to increased anxiety and depression.
Although other factors need to be addressed in stress management, the best way to manage stress is through an exercise program. Regular physical activity can break the vicious cycle of stress leading to inactivity that leads to more stress.
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