Components of Fitness

1. Cardiovascular Fitness: involves the large muscle groups, is continuous, repetitive and rhythmical. It is the efficiency with which the heart and lungs deliver oxygen to the working muscles and the removal of waste products from the creation of energy. It entails both Aerobic power: the maximum rate of oxygen that the body uses to fuel the work it is doing and; Aerobic capacity: the ability to sustain a high level of work, to keep up with team members during a chase or to follow a track with a dog handler over an extended period of time, and can make the difference in the success of an arrest or track. Good cardiovascular fitness is also important for the development of the other components of fitness.

2. Muscular Strength: is the ability of a muscle or muscle groups to exert force during specific movements. Muscular strength is very important in lifting, carrying, pushing, pulling, climbing, running, jumping, changing directions quickly, and in fighting. Muscular strength is also important in guarding against injuries and also forms the base for the development of speed and power. A physical fight with a suspect, sprinting up stairs, or jumping over barriers (in a full uniform) requires a significant level of muscular strength.

3. Muscular Endurance: is often overlooked in strength training programs. It is the ability to sustain a series of muscle contractions (and/or postures) for a long period of time. Wearing a fully loaded duty belt throughout a shift or a physical altercation requires good muscular endurance. This component can be enhanced through resistance training, using moderate loads and high repetitions.

4. Flexibility: is defined as the range of motion about a joint. Flexibility will improve the ability to get in and out of a police car. As we age, muscles shorten and range of motion about a joint may be affected. A joint that has an abnormal range of motion is likely to contribute to an injury.

5. Skill-Related Fitness: includes accuracy, speed, balance, agility, and coordination. These abilities can be trained and improved by way of physical activity, especially with resistance training. Since this type of training places a heavy demand on the neuromuscular system, periodical unloading (sessions of reduced intensity and volume) are required to ensure proper recovery.