El Poder Judicial

OFFICERS

A. Attitudes and Perceptions Toward Health and Physical Fitness

A great variety of psychological benefits are attributed to improved health and physical fitness. Law enforcement officers who participate in a structured physical fitness training program experience significant increases in their estimation of physical ability. This is a desirable and positive mental state, since the way one feels about his own body is known to influence self-control.

B. Perception of State of Personal Health

An officer's perception of his own state of health can be quite revealing. The majority of all officers rate their health as better than the average officer their own age. Additionally, most officers are at least moderately concerned about their health and the effects stress is having on their bodies. Most believed that an individual can control his general state of health. A majority also believe that there is a likelihood that someone in their age group could suffer from a heart attack; however, they also believe that it is unlikely that they themselves would suffer a heart attack. To a certain degree, this may indicate that the majority of officers are out of touch with reality and are burying their heads in the sand.

C. Principles of Exercise

1. Cardio-respiratory fitness

The overall determinant of endurance fitness is the ability of the body to transport oxygen from the atmosphere to the working muscle.

Aerobic capacity or maximum oxygen intake (V02 max) is the parameter commonly used to evaluate the oxygen transport system of the body. Improvement in endurance fitness is dependent upon the total work or energy cost of the exercise program. Energy cost can be measured by the number of calories expended and is dependent upon the intensity, duration and frequency of the exercise program. Additionally, improvement is related to the initial level of fitness, status of health, mode of exercise, regularity of exercise and age.

a. intensity - improvement in cardio-respiratory fitness is relative to the level of energy expenditure per minute, or intensity of training. Intensity can be expressed as a percentage of maximum heart rate.

b. duration - duration is the amount of time that the prescribed intensity load should be performed to elicit the desired training response.

c. frequency - how often one should train is dependent upon the needs and goals of that individual.

Maximum gains in cardio respiratory fitness are seen with 4 - 5 sessions per week.

An improvement in cardio-respiratory fitness can be shown by regular participation in one of four distinct aerobic programs. (Running as an example)

a. continuous running - in which the individual exercises at a moderate and relatively steady intensity for long periods (15 minutes to several hours)

b. brief-interval running - the individual undertakes short bursts of maximum activity (30 seconds to 1 minute), interspersed with recovery periods of corresponding length when only light activity is allowed c. prolonged-interval running - where the intervals are prolonged to 2 1/2 minutes and the recovery periods

are correspondingly extended

d. circuit training - in which the individual moves around a circuit to various exercises or machines.

2. Muscular strength and endurance

Strength is defined as the force a muscle group can exert against a resistance in one maximum effort.

Muscular strength is proportional to the cross-sectional dimension of the muscle or muscle group being studied. The larger the muscle, the greater the strength. There are basically two types of muscular contractions used when examining strength. One type is static or isometric contraction, when the muscle may be contracting maximally but the limb does not move. The other type is dynamic or isotonic contraction. Here the length of the muscle changes during the contraction as the limb goes through a range of motion.

There are two types of isotonic contractions: concentric and eccentric. Concentric contraction means the muscle shortens and usually positive work against gravity is done. Eccentric contraction refers to the muscle lengthening and negative work is performed.

Muscular endurance is defined as repeated contractions against the same resistance until failure occurs.

Performing an exercise until it is no longer possible constitutes muscular endurance. Energy stores in the muscle cells plus the supply of blood to the muscles limit muscular endurance exercise. Strength of the muscles is also inherent in the ability to perform muscle endurance activities. Generally, the stronger the muscle, the better the muscle endurance.

Strength training of high intensity using both isometric and isotonic methods generally increases muscle mass. The stimulus of the large weight resistance causes muscle mass to increase. This is referred to as hypertrophy. Isotonic training causes an increase in the number of capillaries supplying the muscle which improves the blood supply for nourishment and elevates energy storage. The actual speed of muscle

contraction is increased with strength training regimens, Le. faster movements are possible. The power of the muscles is therefore improved since power is defined as the work of the muscles done at a high rate of speed.

Weight training on an alternate day basis will result in strength gains that average two to six percent each week. The day between weight training workouts is beneficial for recuperating from the strenuous activity.

In order to improve muscular strength and endurance, the principle of overload must be followed. Overload means that the amount of weight or resistance must be gradually increased each week. When this extra work is gradually introduced, the muscles respond physiologically by adding more protein, energy stores and blood supply. Thus, their function is improved. The introduction of the overload stress must be gradual to allow the muscles to adapt and improve. If the overload stress is too great. the muscles fatigue rapidly and

performance is reduced.

3. Flexibility

Flexibility is defined as the range of possible motion in a joint or group of joints. Joint range of motion is limited by two factors: (1) Bony structures of the joint, and (2) Extensibility of the surrounding ligaments.

tendons and muscles. The bony structure of the joint basically cannot be altered, but the extensibility of ligaments, tendons and muscles can be greatly affected by stretching exercises. Stretching these tissues gradually lengthens them and the joint range of movement is therefore improved.

Benefits derived from flexibility exercises include:

a. injury reduction - the chance of overstretching and injuring a muscle is lessened when the muscle possesses great extensibility.

b. muscle relaxation - tight, stiff muscles from inactivity are relaxed by stretching.

c. skill enhancement - sufficient flexibility is needed in certain joints before skill can be mastered.

d. graceful movement - coordination of common movements is enhanced by having flexible joints.

Individuals who lack flexibility move stiffly while walking, running, lifting or reaching. This leads to inefficiency of movement.

There are two methods of stretching to prompt flexibility in the body. The first, ballistic stretching, involves bouncy, jerky movements where a body part is put into motion and the momentum carries it through to the muscle's stretched limit. Ballistic stretching is often discouraged because it tends to cause soreness in the muscles the day following the stretch. The second method, static stretching, is recommended because a firm, steady stretch eliminates soreness and improves muscle extensibility.

Factors affecting flexibility:

a. activity - active individuals tend to be more flexible than inactive individuals. Connective tissues shorten from disuse, thus, range of motion is decreased.

b. age - flexibility usually decreases with age partly because connective tissue shortens and partly because people become more sedentary.

c. sex - females are generally more flexible than males due to some joint structure differences.

d. temperature - warming a muscle joint will increase range of motion 10 to 20 percent.

D. Finger, Arm and Shoulder Exercises

The following physical exercises, if performed regularly as described, should prove helpful by increasing strength in the fingers, arms and shoulders. Although this list is not all inclusive, these exercises are suggested as a means to better prepare yourself to successfully complete required firearms training.

Prior to any physical activity, it should be standard procedure for you to do simple stretching exercises as a warm-up. The purpose of warming up is to raise elasticity and extensibility. This minimizes the chance of injury.

When weight lifting is being used in conjunction with your fitness program, it is best to use weights that can be handled without too much strain. The emphasis should be on the number of repetitions, rather than on a single maximum lift.

When performing the following exercises, all motions should be slow and deliberate. Arms should have a burning sensation when repetitions are completed and the last few repetitions of each set should be difficult to perform.

If 10 repetitions do not accomplish these reactions, increase the number of repetitions for each set. Complete at least 3 to 4 sets each time you perform these exercises. It is also recommended that these exercises be done daily. Maximum effort should be exerted to accomplish each series of repetitions for each individual exercise.

HAND TENSION EXERCISE

A hand grip is available at most sporting goods stores, and may be purchased in varying tensions.

ACTION: Extend the right arm away from body and squeeze grip until handles touch. Complete as many repetitions as possible. Attempt to increase number of repetitions each time. On the last repetition, hold spring closed for at least 10 seconds. Do the same exercise with the left hand.

WRIST ROLLER

POSITION: Standing, feet slightly spread, facing wrist roller.

ACTION: There is a setting for tension on this piece of equipment. Tension should be set where individual will be able to rotate each roller approximately 15 to 20 partial turns for each set. Take a deliberate grip, planted firmly; press palms of hand firmly against roller and close fingers to complete grip.

Use pressure of palms to rotate roller back and forth. Do not break the wrist as you rotate the roller. Motion should be slow and deliberate.

WRIST CURLS

POSITION: Sitting, with thighs and calves of legs at right angles, place forearms on thighs, with palms up; wrists and hands will be positioned just in front of knees.

ACTION: Relax wrists, dropping hands against the front of knees. Weights will be held by fingers. Without lifting forearms off thighs, curl fingers and hands up and back toward body. Return hands to original position. Motion should be slow and deliberate. Complete at least 10 repetitions, using weights that allow individual to complete not more than 14 repetitions, exerting maximum effort.