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28 Cards in this Set
- Front
- Back
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A student cannot earn a graduation certificate until
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Completing all of the required training and testing |
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Trainees who are injured during basic training and unable to complete testing upon exiting must successfully complete the training and testing at a later date when
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Approved by their respective physicians
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While there are no entry physical fitness or wellness standards at this time mandated by the Criminal Justice Standards and Training Commission, a trainee should enter the Basic Recruit Training Program at a fitness level which will provide him or her with the potential to successfully complete all of the physical fitness goals by |
The last two weeks of training
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This component measures leg power and consists of how high a person jumps
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Vertical Jump |
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These exercises measure abdominal or trunk muscular endurance. While students lie on their backs, they will be given one minute to do as many bent leg sit-ups as possible |
One Minute-Sit Ups |
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This exercise measures anaerobic power, or the ability to make an intense burst of effort for a short time period or distance. |
300 meter run |
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This component measures the muscular endurance of the upper body and consists of doing as many push-ups as possible until muscular fatigue develops |
Maximum Push-Ups |
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This exercise measures aerobic power or cardiovascular endurance (stamina over time). To complete this component, the student must run or walk, as fast as possible, for a distance of 1.5 miles |
1.5 Mile Run |
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This exercise is a measure of jumping or explosive power
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Vertical Jump |
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A good way to prepare for the vertical jump is
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Plyometrics |
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The basic plyometrics consists of three exercises
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Single leg vertical jump double leg hop |
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Perform each exercise with 1 set of 10 reps _________ days a week |
Three |
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Do the repartitions without stopping and rest for _______ minutes in between each set of exercise |
Three |
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Double Leg Vertical Jump
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High Intensity |
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Double Leg Hop |
Medium Intensity |
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Single leg Vertical Jump |
High Intensity |
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This component of the assessment measures abdominal muscular endurance |
One Minute Sit-Ups |
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Estimate the number of correct sit-ups that you can do in one minute. Multiply that number by _____. Round that result to the lowest number. |
.75 (75%) |
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Rest no longer than |
60 seconds |
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This exercise measures anaerobic power |
300 Meter Run |
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Walk ______ immediately following the test to cool down. This is an important safety practice |
3-5 minutes |
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To prepare for this component, it is a good idea to do _________. First time yourself running 110 yds with all-out effort. This will be your IT (Initial Time) second divide your IT by __________ to get your training time. |
Interval Training; .80
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This component measures the muscular endurance of the upper body (anterior deltoid, pectoralis major, triceps)
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Maximum Push-Ups
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(Push Ups) Estimate the maximum number you can do in one minute. Multiply that number by _______. |
.75 (75%) |
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Rest no longer than |
60 seconds |
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Equipment needed to complete the 1.5 mile run |
Indoor/Outdoor track or another suitable flat running area measured to 1.5 miles |
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Upon completing the run, you should cool down by walking for about ______ minutes to prevent venous pooling (pooling of the blood in the lower extremities which reduces the return of blood to the heart and may cause __________ |
5 minutes; cardiac arrhythmia
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(1.5 Mile Run) Run a short distance, then _______. |
Walk for a while |
