Policy Text
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PHYSICAL FITNESS PROGRAM
The purpose of this order is to outline the procedure for admin istering the physical
fitness program. I. General
All recruit trainees are required to participate in the fitness program as
established by POST. The program is delineated in the POST Basi c Academy
physical conditioning manual. T he manual will be the reference used in
conducting the Academy’s ph ysical training program.
A. The POST program requires a recruit to participate in a mini mum number
of physical training sessions per week for a minimum number of weeks.
The minimums are outlined in the basic academy physical conditi oning
manual.
B. At the beginning of all physical fitness classes, and any cl ass participation
events that require physical ac tivity, a warm-up and stretching period will
precede the primary activity.
C. Physical fitness classes ar e scheduled during the week and o n Saturday
mornings. The program consists of the following:
1. A period of warm-up and stretching exercises.
2. A slow, warm-up jog to the stretching site.
3. Slow, non-ballistic stretching using the examples given in t he basic
academy physical conditioning manual.
D. Aerobic exercise intervals wit h calisthenics to work large m uscle groups,
as well as improve cardiova scular endurance and increase upper body
strength. These will consist of act ivities as periodically esta blished by
POST in the basic academy physica l conditioning manual. These a ctivities
include:
1. Four-count leg lunges 2. Sprint 220 yards at three-quarter speed
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3. Abdominal crunches 4. Jog 440 yards 5. Alternating dorsal arches 6. Sprint 220 yards at three-quarter speed 7. Military pushups 8. Jog 440 yards 9. Bicycle from crunch position 10. Sprint 220 yards at three-quarter speed 11. Power pushups 12. Prayer pushups 13. Jog 880 yards
E. The above circuit is performed twice. The number of repetiti ons of each
exercise increases with each week of exercise.
F. Jogging
1. Beginning with a 1.5-mile r un at a 10-minute/mile pace and
improving to a five-mile run a t a sub 10-minute/mile pace.
G. Aerobic sessions to improve c ardiovascular endurance and coo rdination.
H. Assorted periodic tests to determine beginni ng and ending fi tness levels.
II. Weight and Body Mass Index
A. At the beginning and conclusi on of the academy training prog ram, each
recruit is weighed and a fat te st given to determine any change in body
composition.
III. Time Test Events
A. Each recruit trainee must su ccessfully complete all timed fi tness events.
B. A five-mile jog complet ed in 60 minutes or less.
C. A set of timed physical fit ness tests administered at the be ginning and end
of the physical training program consisting of:
Training Page 3 of 4 2/13.0 (REV 3/91) 1. Pushups
2. Wall abdominal crunches 3. A 1.5-mile run 4. Four count leg lunges 5. Sit and reach measurement 6. Waist/hip ratio
D. Each event will be administered according to procedures peri odically
established by POST in the basic academy physical conditioning manual.
E. The passing time for the academ y agility test must be under three
minutes. The test consists of t he trainee negotiating the follo wing
obstacles:
1. Two six-foot walls 2. Two go-between sets at 20 and 40 inches
3. Three 32-inch hurdles 4. One cone maze 5. One wrist lock hold device 6. One simulated body drag 7. 660-foot run
F. Each recruit will be required to successfully complete the o bstacle course
prior to graduation.
G. The POST work sample test bat tery consists of five timed eve nts, each of
which receives a point value bas ed upon the recruit’s completio n time. A
minimum of 384 points are requir ed to pass the POST physical fi tness
test.
1. A 99-yard run with directi on changes, curbs, and a hurdle.
2. Run five yards, scale a six-f oot solid wall, and run 25 yard s.
3. Run five yards, scale a six-f oot chain link fence, and run 2 5 yards.
4. Drag a dummy weighing 165 po unds a distance of 32 feet.
5. Run 500 yards.
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H. The academy agility test and t he POST work sample test batte ry will be
administered a minimum of twice during the academy training. Th e first
test is to establish a recruit’ s entrance level of fitness. The final test is to
determine the impact of the physica l training program on the re cruit.
Diagnostic interim testing may also be given if time permits.