SHL USA, Inc.

Public Safety Division

300 South Burrowes Street

State College, PA 16801

Colorado Springs Police Department

Phase II: Entry-Level Police Officer

Candidate Preparation Guide

1


TABLE OF CONTENTS

INTRODUCTION ...... 1

PART I: PHYSICAL ABILITY TEST (PAT)...... 2

SECTION I: SUMMARY OF PAT...... 2

A. General Description...... 2

B. Entry-Level Police Officer PAT...... 2

SECTION II: PREPARING TO BEGIN A FITNESS PROGRAM...... 4

A. Medical and General Health Factors...... 4

B. Principles of Training...... 12

C. Assessing Your Current Level of Fitness...... 15

SECTION III: FITNESS PROGRAM...... 19

A. General Directions for Fitness Program...... 19

B. Warm-Up...... 20

C. Calisthenics...... 26

D. Weight Training...... 29

E. Aerobic Training Program...... 37

F. Cool-Down...... 38

SECTION IV: WEEKLY LOG PAGES...... 39

A. Weekly Log: Calisthenics and Aerobic Exercises...... 39

B. Weekly Log: Weight Training and Aerobic Exercises...... 40

SECTION V:APPLICATION OF THE FITNESS PROGRAM TO

POLICE OFFICER TASKS AND THE PAT...... 41

SECTION VI: REFERENCES USED IN THE PAT SECTION OF THIS GUIDE.....45

PART II: STRUCTURED INTERVIEW EXERCISE...... 46

SECTION I: GENERAL DESCRIPTION...... 46

A. Content...... 46

B. Participation...... 47

C. Evaluation...... 48

SECTION II: PREPARATION STRATEGIES...... 50

A. General Strategies...... 50

B. Specific Strategies...... 50

CONCLUSION...... 52

1

INTRODUCTION

This Candidate Preparation Guide has been distributed to help you prepare for Phase II of the Colorado Springs Police Department (CSPD) Entry-Level Police Officer Examination. We are providing this information in recognition of the fact that a considerable amount of the anxiety associated with participation in examinations is related to the novelty of the procedures that candidates encounter. This guide covers the Physical Ability Test, and the Structured Interview Exercise of the CSPD Entry-Level Police Officer Examination.

The overall examination for Entry-Level Police Officers in the CSPD consists of five test components: the Ability Test, the Work Styles Questionnaire, the Life Experience Survey, the Physical Ability Test, and the Structured Interview Exercise. The Entry-Level Police Officer Examination is being administered in two phases. As part of Phase I, candidates were asked to participate in the Law Enforcement Aptitude Battery which consisted of the three written test components (e.g. Ability Test, Work Styles Questionnaire, and Life Experience Survey). Phase II consists of the Physical Ability Test and Structured Interview Exercise. The top performing candidates on Phase I will be invited to participate in Phase II of the Entry-Level Police Officer Examination. Only those candidates who complete both phases will receive a final score for the examination.

The Physical Ability Test is designed to assess a candidate’s capacity to perform the tasks ordinarily performed by a police officer while on the job. This is accomplished by requiring candidates to perform a series of events that simulate activities police officers perform on the job in order to measure the physical abilities required to perform the police officer’s job. The Physical Ability Test measures cardiovascular fitness, muscle strength, muscular endurance and flexibility.

The Structured Interview Exercise is an oral test designed to assess competencies underlying effective police officer performance in the CSPD. Candidates will be presented with a series of interview questions and will be asked to describe how they have handled similar situations in the past, as well as how they would handle similar situations that might arise. The interview questions are designed to allow for an assessment of the competencies underlying effective CSPD Police Officer performance.

From the information presented in this guide, you will get a good understanding of the administrative procedures, the types of simulations or questions that you will encounter on each test, and the systematic methods of study and preparation which you should use in preparing for each test.

You are encouraged to review this Guide as many times as necessary to become comfortable with the information and preparation strategies presented.

This Preparation Guide is organized into the following parts:

Part I:This part provides a description of the Physical Ability Test along with suggested preparation strategies organized around the physical abilities critical to the performance of the police officer’s job. The general description provides an overview of the administrative procedures as well as the individual events that comprise the Physical Ability Test. The preparation strategies include descriptions and illustrations of exercises that can be performed to develop the physical abilities involved in the tasks performed by police officers, and required to perform the Physical Ability Test events.

Part II:This part provides a description of the Structured Interview Exercise along with some suggested preparation strategies. The general description provides an overview of the administrative procedures as well as the competencies on which candidates will be assessed. The preparation strategies include techniques candidates are encouraged to practice in advance of the Structured Interview Exercise. This section also includes examples of the kinds of interview questions that will be included in the Structured Interview Exercise.

PART I: PHYSICAL ABILITY TEST (PAT)

SECTION I: SUMMARY OF PAT

A. General Description

The Physical Ability Test (PAT) is designed to assess a candidate's capacity to perform the tasks ordinarily performed by a police officer while on the job. This is accomplished by requiring the candidate to perform a series of events that simulate police officer activities in order to measure the physical abilities required to perform the police officer's job. These abilities include cardiovascular fitness, muscle strength, muscular endurance and flexibility. The fitness program presented in this Guide provides candidates with the information they need to improve their level of physical fitness by conditioning the individual muscles and muscle groups involved in the tasks performed by police officers, and required to perform the PAT events.

B. Entry-Level Police Officer PAT

Candidates are advised of the following:

Wear clothing appropriate for physically demanding work. Wear long pants, such as a warm-up suit or sweatpants.

You must wear sneakers or rubber soled shoes.

You may wear gloves and/or kneepads, however, these items WILL NOT be provided. You must bring your own gloves and kneepads if you want to wear them.

Candidates may not use any extraneous piece of equipment (e.g., harnesses, straps) that they bring with them to help perform an event. They may only use the material and equipment provided for the test event. However, personal safety devices (e.g., knee brace, ankle brace) will be allowed, but they WILL NOT be provided.

Because the PAT is physically demanding, it is suggested that you refrain from eating at least two hours before the test. However, you are urged to drink plenty of fluids beginning the day before the test and continuing up until the time you are tested. Avoid drinking caffeinated beverages. You are also advised to stretch and warm-up before participating in the test.

The Police Officer PAT consists of three situations that are separated into four individual events. Each of these events requires you to perform simulations of activities that are part of the police officer's job. As indicated earlier, these events require cardiovascular fitness, muscle strength, muscular endurance and flexibility. Each event will be timed. During all events, you will wear a weighted vest to simulate the equipment a police officer normally wears while performing these types of activities. The situations and events are described on the following page. They will most likely be performed in the order listed.

Candidates will view an orientation videotape that provides specific instructions about the PAT course, and illustrates proper performance of all events when they arrive at the testing site. In addition, candidates will receive oral instructions describing how each event should be completed prior to participating in each event. Finally, candidates will be required to sign a participation waiver before they are allowed to complete the PAT.

Please note that the specific weights, distances, etc. may vary slightly from what is described below.

PAT SITUATION DESCRIPTION
SITUATON #1: "Getting to the Problem" – Obstacle Course/Run
This situation simulates the actions necessary to pursue and takedown a suspect. The Obstacle Course/Run begins with a 540-yard obstacle course where candidates will be faced with stairs to climb, fences/obstacles to vault/climb, and uneven terrain. At the end of the course, candidates will be required to grab hold of a weighted bag attached to a pulley and touch it to the ground beyond a marked line.
SITUATION #2: "Resolving the Problem" – Take Down/Maneuver
This situation simulates separating one party from another and maintaining control of individuals. This situation consists of two events. First, candidates will be required to pull a hanging bag, balanced against a 55 lb. weight stack, from the side and touch it to the ground beyond a marked line. Candidates will be required to perform two “pulls” one from each side. The second event consists of raising a handgun and squeezing the trigger six times with each hand. Note you will simulate firing a handgun. You will not actually fire a handgun.
SITUATION #3: "Removing the Problem" – Body Drag
This situation simulates dragging a victim away from danger or dragging a resisting suspect to take into custody. Candidates will be required to drag a 5’9”, 135 lb. articulated body over a straight 34-foot course.

Each of the four PAT events will be scored individually. Candidates will receive either a “0” or “1” for each event based on the cut-score for that particular event. Specifically, if a candidate’s time on an event meets or is less than the cut-score, one point will be awarded. If a candidate completes an event within the maximum allowable time but exceeds the cut-score, zero points will be awarded. Finally, if a candidate exceeds the maximum allowable time for an event, he/she will be disqualified from the selection process. Because the PAT consists of four events, scores can range from 0 (completing each of the four events within the maximum allowable time but exceeding the cut-score on all four events) to 4 (passing all four events). The table below provides the cut-score and maximum allowable time for each of the four PAT events.

PAT CUT-SCORES AND MAXIMUM ALLOWABLE TIMES
PAT Event / Cut-score / Maximum Allowable Time
Obstacle Course Run / 300.081 seconds / 8 minutes 12 seconds
Take Down/Maneuver / 9.425 seconds / 30 seconds
Trigger Pull / 7.797 seconds / 1 minute 30 seconds
Body Drag / 10.850 seconds / 1 minute

SECTION II: PREPARING TO BEGIN A FITNESS PROGRAM

A. Medical and General Health Factors

Health Screening for Physical Activity[1]

To optimize your safety during the PAT and fitness program in preparation for the PAT, we recommend that you participate in screening for important medical and health factors. The objectives of this type of preparticipation screening include:

Identifying those candidates who have medical conditions that would either be aggravated by exercise, or pose an immediate risk when coupled with exercise,
Identifying those candidates who have signs and symptoms that suggest a problem, or risk factors for diseases that should receive further medical evaluation before participating in a fitness program or the PAT, and
Identifying those candidates who may have special exercise requirements or who should take special precautions prior to exercising. For example, taking a diuretic (water pill) for moderate hypertension means that you should take care to drink extra fluid before, during, and after exercise.

It is not necessary for everyone to get a thorough physical examination prior to starting a fitness program. Such a requirement is not scientifically necessary, cost-effective, or time-efficient; however, if going to your physician would make you feel better about beginning a fitness program, by all means do so.

The Physical Activity Readiness Questionnaire (PAR-Q) is recommended as a minimal standard for screening prior to beginning a fitness program or, if some activity is already underway, prior to exercising more vigorously. The PAR-Q is designed to identify the small number of adults for whom physical activity might be inappropriate and those who should have medical clearance prior to exercise and testing.

Physical Activity Readiness Questionnaire (PARQ)[2]
1.Has a doctor ever said you have a heart condition and recommended only medically supervised physical activity? / YES NO
2.Do you have chest pain brought on by physical activity? / YES NO
3.Have you developed chest pain within the last month? / YES NO
4.Do you tend to lose consciousness or fall as a result of dizziness? / YES NO
5.Do you have a bone or joint problem that could be aggravated by the proposed physical activity? / YES NO
6.Has a doctor ever recommended medication for your blood pressure or a heart condition? / YES NO
7.Are you aware, through your own experience or a doctor's advice, of any other physical reason why you should avoid exercising without medical supervision? / YES NO
If you answered YES to any of these seven questions, vigorous exercise and physical testing should be postponed until medical clearance is obtained.

Question number seven of the PAR-Q is an openended question which covers medical and physical problems which make further medical screening necessary. Many individuals may question whether certain conditions are important enough or severe enough to warrant seeing their doctor. The next table provides additional information, including an indication of signs and symptoms suggestive of underlying diseases, risk factors for heart disease which in combination, suggest the need for medical screening, and a list of conditions which may increase the risk of complications during exercise.

Signs or Symptoms of Underlying Risk Factors
1.Major Signs or Symptoms which Suggest Heart, Lung, or Metabolic Disease:
Pain, discomfort or numbness in the chest, arm, jaw, neck or back
Unaccustomed shortness of breath or shortness of breath with mild exertion
Difficult or painful breathing
Ankle swelling
Palpitations or racing heart rate
Leg pain
Known heart murmur
If you have any of these symptoms, vigorous exercise or physical testing should be postponed until medical clearance is obtained.
2.Major Heart Disease Risk Factors:
Systolic blood pressure ≥ 160 mmHg or diastolic blood pressure ≥ 90 mmHg (measured on at least 2 separate occasions)
Serum cholesterol ≥ 240 mg/dl
Cigarette smoking
Family history of heart disease or stroke in parents or siblings prior to age 55
If you have two or more of these risk factors, vigorous exercise or physical testing should be postponed until medical clearance is obtained.
3.Diabetics who:
take insulin
have had diabetes for more than 15 years
who do not take insulin but are over 35 years of age
should get medical clearance prior to beginning a fitness program.
4.It is also recommended that men over the age of 40 and women over the age of 50 have a physical examination prior to beginning a vigorous fitness program. "Vigorous" means that the amount of exercise represents a challenge and will result in fatigue within 20 minutes. Healthy persons of any age can begin a low intensity fitness program without physician clearance, provided that the above conditions are adhered to.

No set of guidelines can cover every conceivable situation. In general, if you know that you have a problem or disease, see your physician first. Some other conditions which indicate a need for medical screening include alcoholism, drug use or abuse, problems with dehydration or an inability to tolerate heat, and acute infections (including severe colds and flu symptoms). Pregnant women, or women who think they may be pregnant, should consult a physician prior to beginning a fitness program even if they have been physically active prior to the pregnancy.

Smoking

Inhaled smoke has been linked to lung cancer, lung disorders, and coronary heart disease. Smoking also affects a person's ability to perform aerobic tasks. The same mechanisms that eventually lead to lung disorders limit the ability of the lungs to take in air and distribute oxygen to the blood. This ability is particularly crucial when performing tasks that involve large muscle groups continually contracting for several minutes or longer. A candidate who smokes may be specifically affected in his or her ability to climb stairs or walk or run for any length of time. A smoker may not be able to do as well on an event that involves this type of activity as a non-smoker of similar size, ability and training. Therefore, in order to maximize their potential to do well on the PAT, candidates who smoke are urged to quit smoking as soon as possible.

Weight Control

Carrying excess weight will reduce a candidate's performance potential on the PAT. Excess weight increases the work that the muscles, heart, and lungs have to do when performing tasks. For example, when an overweight person walks up stairs, the leg muscles have to lift more weight. The heart also has to pump more blood to those working muscles, putting additional stress on the heart. When muscles have to work harder, against the stress of carrying excess weight, injuries can occur ranging from pulled leg muscles to a heart attack.

In an effort to promote safety and optimal health, it is recommended that overweight candidates try to lose weight before participating in the PAT. To best accomplish this, overweight candidates should begin a weight reduction program that contains nutrition and an exercise component. Weight loss can best be achieved by: (a) decreasing the amount of food you normally eat through the reduction of portion sizes, (b) changing a few "bad habits" such as the amount of high fat food selections you make, and (c) increasing the amount of exercise you are presently getting.

1.Through reduction of food intake. A successful weight loss program always includes an eating plan designed to provide the right amount of vitamins, minerals and calories to avoid hunger pangs and any possible nutrient deficiencies. Nutritionists suggest the following method to assess your current caloric intake and to appropriately cut back calories. To determine your current caloric intake: