Fit to Pass
Fit to Serve
Bleep test
The Job-related fitness test
Advice on the test and training
Know what your test involves
Improve your cardiovascular (CV) fitness
Fitness test specific training
Resistance training
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Know what your test involves
The general annual test is for substantive officers of all ranks and applicable staff where specified.
Test Format
Bleep Test – pass mark level 5.4
The test involves running between two lines that are 15 metres apart, arriving at each end line in
time with a series of audio bleeps. At the end of each level the time interval between each bleep
will decrease meaning you need to run faster to keep in time. The lines are marked with cones at
each end to denote the turning point. At the start, participants will be taken through a warm up, the
nature of the warmup varies depending on the force you are joining.
For Dorset Police, the first part involves running to the start of Level 3. Thus, giving you the
opportunity to understand the bleep system as well as warming you up. The test then starts back
at Level 1.
For Devon & Cornwall Police the warm up consists of gradually raising your heart rate, walking
and running between the lines, to raise the pulse and mobilise the joints. This will then be followed
by further mobilisation and muscle stretches relative to the test.
Bleep Test (Shuttle Run) explained
Required Level is 5.4 = 5 levels and 4 shuttles
Total time Distance Covered Shuttles completed
3 minutes 35 seconds 525 metres 35
Levels Shuttles per level Approximate seconds per shuttle
1 7 7
2 8 7
3 8 6
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4 8 6
5 4 6
Improve your cardiovascular fitness
Please note: If you are not used to exercise it is advisable to get yourself checked
by your doctor before you start on any exercise programme.
Always warmup before a session and cooldown afterwards!
See pages 6 and 7 for more information on warm ups and cool downs.
Endurance element (Cardiovascular fitness)
Rhythmic, aerobic type exercises involving large muscle groups
are recommended for improving cardiovascular (CV) fitness i.e.
running, cycling, swimming, rowing, or use of machines such as a
cross-trainer to reduce impact. If running outdoors, try to run on
softer ground and not always on tarmac to reduce the effect of
impact on the joints.
Progress depends on your health status.
It may consist of increasing any or all of the following- duration (time), intensity (speed or
resistance/hills), or frequency of activity (amount of sessions per week). Any progression should
be made gradually avoiding large increases to minimise risks of muscular soreness and injury.
In order to make gains your system must be overloaded, i.e. work harder than normal.
Guidelines
If you are a beginner, it is recommended that you start with 2 sessions per week, this can be
progressed to 3 sessions after a few of weeks. The aim is to progress to three CV training
elements/sessions per week of 30 to 60 minutes duration. To improve your general fitness, it is
advised that you incorporate two strength based elements/sessions, these can be incorporated in
the CV sessions. For the CV sessions, work at approximately 55% to 90% of your maximum heart
rate depending on your level of fitness. Each of the sessions should vary as per the explanation
below.
If you don’t have a heart rate monitor, a good gauge is when you are at your lowest levels (55%)
you should be able to carry out a normal conversation. Whereas, at the highest levels you will be
out of breath and only able to maintain the level of exertion for shorter periods of time. Or put
another way you are working hard, short of breath, unable to talk.
(To roughly calculate your maximum heart rate: 220 minus your age i.e. 220 – 40years
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= 180 beats per minute maximum. 75% would therefore be 135bpm.)
As your aim is to run in the test, ideally your training should include running.
Don’t overdo it though. One run could simply be a run at your own pace (run/walk) that over the
weeks extends in duration, so you are building up stamina. Another session could push
boundaries (see interval or progressive training below). Running is a high impact activity, so it is
important to vary sessions allowing your body time to recover. Additional sessions could be
anything low impact that raises your heart rate, i.e. cross trainer, rower, swimming, cycling etc.
Interval Training
Interval training consists of repeated workouts interspersed with recovery periods. The bursts of
harder work allow your body to adapt to the training effect.
Example:
Once warmed up, run at your normal pace for five minutes. Then for between 20 seconds and a
minute, run (sprint) faster without stopping, before returning to your normal (slower) pace to
recover. Once recovered, repeat the short sprint (set) and recovery. Aim for three sets initially,
look to increase the amount of work sets as your fitness improves. Ensure the last five minutes
are at a normal running pace and then cool down including stretching of the main leg muscles to
end.
Progressive Training
Progressive training comprises of increases in intensity until high intensity is reached (80%) and
then maintaining at that level for a length of time that is achievable. Initially during this programme
the time will be short, around only five minutes, but should increase to at least 20 minutes of
constant 80 – 90% for longer periods. This mirrors the demands of the fitness test albeit without
twisting and turning.
Example:
Once warmed up, run at your normal pace for one minute. Then every 30 seconds increase the
pace slightly until you reach 80% holding this pace, fast but not a sprint. You may only be able to
sustain the speed for a short period of time. At this point, reduce speed substantially but keep
running until you recover, then run at a slower pace for a further five minutes and cool down. You
may be able to achieve five minutes to start with, plus warm up and cool down. Gradually
increasing over the programme to 20 minutes if possible.
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Your normal running speed
Start by warming up End by cooling down
Note: Both methods can be adapted to a variety of exercises or sports.
Fitness test specific training
At the start of your training have an attempt at the bleep test to gauge your starting position.
Measure out a 15 meter area, warm up including stretches to the lower body muscles. Using the
App (page 13) for timings, Run between the lines (15 m) as per page 2.
At the start of your training ensure you build in some bleep test specific sessions. Measure out a
15 meter area, warm up including stretches to the lower body muscles. Run between the lines
(15m) practising the technique and turning that is required for the test.
Example session 1 – to build stamina and fitness required for the bleep test
Warm up
Using app run to the start of level 3 – 15 lengths (work set)
Walk to recover
Repeat
Do this for 3 sets = 45 lengths
Progress by increase lengths in 1 set i.e. run to 3.2 (17 lengths), run to 3.4 (19 lengths)
Example session – to build stamina and speed required for the bleep test
Warm up
Using app run to failure (e.g. level 4.4)
Restart the app and walk to recover
As app reaches level 4, start running again to failure (e.g. level 5)
Restart the app and walk to recover
As app reaches level 5, start running again to failure/max
Walk to recover and cool down
Rest
Don’t overdo your training!
This shouldn’t be viewed as not actively participating in training, but as improving nutrition and re-
balancing your health by resting and sleeping well. If you are feeling overtired prior to starting the
next week’s training, tone down or reduce the sessions according to how you have rested.
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Rest should consist of two or three rest days a week, reducing to one or two as you progress to
more sessions per week, this will allow your body to recover and adapt to the increased physical
demands whilst reducing the risk of injury or ailment.
Starting Out
Remember, if you are not used to exercise it is always a good idea to get your doctor to check you
out before starting.
Always start at a lower intensity & duration to allow your body to adjust to the new demands you
are placing on it.
Warm Up
You should always ‘warm up’ before commencing exercise, and ‘cool down’ on completion. Each
should last between 5 to 10 minutes.
Your warm-up should start without much physical effort and moving gradually to a dynamic warm-
up which concludes at a physical state equal to that required by the activity to follow.
Warming up helps prepare muscle groups for exercise and helps prevent injury. Hold static
stretches gently for 8 -10 seconds, dynamic stretches for 10 - 12 reps.
The following exercises and volume are examples and are meant as a guide that can be used for
a general warm-up, select appropriate exercises for your level and to last a minimum of 8 minutes
Exercise Volume
Mobility exercises (Examples)
Shoulder shrugs - Draw large circles with the points of the 10 repetitions each way
shoulders, to the back and the front.
Straight arm circles - Move the arms in large circles past the 10 repetitions each way
ears and the side of the body.
Side bends – facing forwards, reach hand towards knee, 10 repetitions each side
straighten, repeat on other side, increase range throughout reps
Trunk rotations – maintain hips facing forwards, rotate shoulders 10 repetitions each side
to one side, return to middle, repeat on other side.
Standing alternate hamstring leg curl - Standing on one leg 10 repetitions per leg
perform a controlled leg curl, bending at the knee, heel to buttocks
Standing alternate knee raise - Standing on one leg perform a 10 repetitions per leg
controlled knee raise, bringing the knee/thigh to hip height
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Ankle Rotations – Standing on one leg draw large circles with 10 repetitions in both
the toes of the elevated foot. directions for each foot
Pulse Raiser
Jog – Easy jogging pace for 4 -5 mins, normal jogging, add turns, 4-5 mins increasing pace
increase speed gradually.
Side to side jogging - Sideways running/steps, on balls of feet, 10+ steps facing each
do not cross feet direction
Walking with high knee drive – While walking drive one knee 8 – 10 reps on each leg
high into the chest with a flexed ankle and drive the opposite arm
to shoulder height. Progress to jogging
Walking buttock kicks - Forwards walking with exaggerated 8 – 10 reps on each leg
knee flexion to bring feet up towards the buttock. Progress to
jogging
Parallel squat – With feet at shoulder width apart, squat down to 10 repetitions
where the thighs are parallel with the ground while keeping chest
upright.
Front lunge (static)- Alternating steps forward with a strong drive 8 – 10 reps on each leg
off the ground with front foot and stable trunk, arms and head.
Walking Lunges – Walk in a controlled and continuous way. 8 – 10 reps on each leg
Gradually lower the knee of the back leg to the ground.
Lateral lunge - Sideways step with a strong leg drive back 8 – 10 reps on each leg
to the midline and a stable trunk, arms and head.
Sumo squat - With heels shoulder width apart, turn the feet out 10 repetitions
as far as possible, then gradually squat while keeping a stable
trunk.
Stretches (examples)
Hamstrings (back of thigh) - front leg straight, back leg bent, sit in Static stretch 8-10 secs
keeping back straight
Quadriceps (front of thigh) – stand on one leg, bend other leg to Static stretch 8-10 secs
buttocks, holding ankle, back in neutral, head looking forward
Calf (back of lower leg) – Back leg straight pushing heel down, Static stretch 8-10 secs
front leg bent, back in neutral, head looking forward
Hamstrings/hip flexors (leg swings) – standing on one leg, body Dynamic 10-12 repetitions
upright, swing leg forwards and backwards, slight bend in knee, per leg
smooth leg swings increasing range of movement repetitions
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Calf (back of lower leg) – Press up position, bum higher in the air, Dynamic 10-12 repetitions
on toes, pushing heel down towards floor, return repeat on other per leg
leg. Increasing range of movement throughout repetitions
Chest – Standing, facing forward, hands in small of back, draw Static stretch 8-10 secs
elbows back stretching chest, head looking forward
Back – Standing, facing forward, hands linked at shoulder height Static stretch 8-10 secs
in front of body, push away rounding shoulders forward, head
looking forward and slightly down.
Chest/back – Standing, facing forward, hands/arms at shoulder Dynamic 10-12 repetitions
height, swing arms backwards opening chest, return arms around
shoulders and repeat, Increasing range of movement throughout
repetitions
Cooling down can assist in dispersing lactic acid that occurs during exercise and training. The
cool down should include some pulse lowering to lower the breathing and heart rates. Static
stretches of the major muscles used will help alleviate muscle soreness and assist with flexibility.
During the cool down the stretch should be held for between 15 - 30 seconds, you can use the
same stretches as your warm up. Be careful not to overstretch.
Resistance Training
Resistance training has many health benefits, including maintaining a healthy musculoskeletal
system.
The role of a Police Officer involves wearing body armour and personal equipment, resistance
training will prepare the body for the increased load on your body.
Improving strength
The best way to improve strength in the muscles of the upper and lower body is performing
resistance exercise, using body weight exercises, free weights, resistance machines or resistance
bands.
A degree of strength in the arms, shoulders, chest, back muscles and lower limbs is essential for
general fitness but for the bleep test we have added some specific lower limb exercises.
To improve strength, the muscles must be made to work against a resistance that is heavier than
normally encountered, i.e. the muscles must be overloaded.
As strength increases, it will be necessary to continue to progressively increase the intensity
through increased resistance/weight, repetitions, sets, or complexity of exercise to maintain the
progressive muscle overload.
Muscular strength Training
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Strength is the ability of the muscle or group of muscles to increase function against a
resistance achieving greater muscle mass and change in muscle shape.
Higher weight/resistance, lower repetitions (reps) e.g. 6 reps x 4 sets to failure, allowing 2
minutes rest between sets/exercises.
Muscular endurance training
Muscular endurance is the ability of the muscle or group of muscles to perform an
exercise against a resistance over a number of repetitions, also achieving greater muscle
mass and change in muscle shape. This form of training builds up strength and
endurance. You could aim to adjust the tempo increases the speed of exercises, i.e. drive
up on the count of 1, lower for 2-3 seconds
Lower weight/resistance, higher repetitions (reps) e.g. 12-15 reps x 3 sets to failure, short
rest between sets/exercises.
Power
Power is as strength x speed. There are many benefits to this type of training
Full range of movement on all repetitions and performing the exercise under control is more
important than quantity.
Remember, with this type of weight-training there is an increased risk of injury, only participate if
you are experienced and competent – ensuring you warm up thoroughly.
Strength Related (Full body) Resistance Programme
The example programme below is suitable for a beginner to resistance training. Aim to achieve 2
sets of 8 – 10 reps of each exercise to start with, allowing 1 minute’s rest between exercises.
Increase to 3 sets after a few sessions. As your strength and technique improves, continue to
progress by increasing the weight.
Aim to achieve this session twice a week allowing 2–3 rest days between sessions.
Always ensure safe and effective technique on all exercises. Seek advice from a qualified fitness
instructor if unsure of any exercises or technique.
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Example Full body programme/plan - Gym
Exercise Reps Sets
Bench Press 8 - 10 2-3
Lat pull down 8 - 10 2-3
Leg press 8 - 10 2-3
Shoulder press 8 - 10 2-3
Seated row 8 - 10 2-3
leg curl 8 - 10 2-3
Arm curls 8 - 10 2-3
Tricep press 8 - 10 2-3
Sit ups 8 - 10 2-3
Plank 30 seconds 2-3
Strength Related Resistance Programme
As you progress you may wish to split your sessions to an upper body session on one day, a
lower body session on another. You can continue to progress by performing more than 2
resistance sessions per week.
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Example upper body routine (Strength)
Exercise Reps Sets
Bench Press 6 3
Bent forward row 6 3
Shoulder press 6 3
Pec fly (Pec deck) 10 3
Seated row 6 3
Lateral raise 10 3
Arm curls 10 3
Tricep press 10 3
Example lower body routine (Strength)
Exercise Reps Sets
Squats 6 4
leg curl 10 3
Lunges alternate (with dumbbells) 8-10 3
Leg extension 10 3
Leg press 6 4
Calf extension 10 3
Create your own workouts
To devise your own routines, choose a number of exercises to work all muscle groups:
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Area/muscles Exercise Equipment
worked
Legs Deadlift Bar/dumbbells
Squat Free standing/weights
Lunge Dumbbells
Leg press Machine
Leg Curl Machine
Leg extension Machine
Hip Abductor Machine
Hip Adductor Machine
Chest Bench Press Bar/dumbbells/bench
Press ups Free standing
Chest/pec flys Bar/dumbbells/bench/Machine
Bent arm pullover Machine
Back Bent forward row Bar/dumbbells
Single arm row Dumbbells/bench
Lat pull down Machine
Seated row Machine
Shoulders Shoulder press Dumbbells/bar
Upright row Dumbbells/bar
Lateral raise (side) Dumbbell
Front raise Dumbbell
Bent forward raise/reverse fly Dumbbell
Arms Arm curl Bar/dumbbells
(Front/bicep) Screw curls Dumbbells
Arm curls Machine
Arms Standing tricep press/extension Dumbbell
(back/triceps) Tricep dips Bench
Tricep pushdown/extensions Machine
Core/Trunk Sit ups Mat
Crunches Mat
Russian twist Mat/dumbbell/ball
Plank (front + side) Mat
Side bends Dumbbell
Back extension Mat
A majority of the resistance exercise can be performed using resistance bands
Abdominal Conditioning (Core Stability)
Core stability is the ability to control the position and movement of the central portion of the body.
Core stability training targets the deep and superficial muscles within the trunk which connect to
the spine, pelvis and shoulders. These muscles assist in the maintenance of good posture and
provide the foundation for all arm and leg movements. Good core stability can help maximise
performance and prevent injury.
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Core is essential for the demands of carrying and wearing your personal equipment
Positive Action
We aim to employ a representative workforce that reflects the diversity of the communities we
serve and attracts the best talent from the widest pool of people. However, some groups of people
are currently under-represented in our workforce as a whole, or in particular positions.
We particularly encourage applications from the following under-represented groups to join our
police family:
Young people
BAME communities
People with disabilities
Women
Lesbian, gay and bisexual
Transgender
In order to achieve this we are proud to pursue a policy of ‘Positive Action’. Positive Action refers
to a range of measures and initiatives that we provide to actively encourage and assist individuals
from under-represented groups to apply to work for Dorset Police. All selection procedures are the
same and final selection is based solely on merit.
If you are from an under-represented group and are interested in finding out more information, we
invite you to make contact with our Positive Action Team to discuss what assistance we can
provide. To find out more, visit www.dorset.police.uk/pa or www.dc.police.uk/pa.
Staff Support Groups
These play a very important role in our organisation, empowering employees and officers from
under-represented groups to have their voice heard at all levels of the organisation. The groups
act as support mechanisms and undertake advocacy and representative roles. They enable the
Force to involve and consult staff from a range of diverse groups on a variety of issues including
its people policies and processes. Support groups in the Force include the LGBT Network,
Christian Association, Black and Minority Ethnic Group, Mental Wellbeing Network and the
Women’s Network.
To find out more, visit www.dorset.police.uk/staffsupport or www.dc.police.uk/staffsupport.
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Help
This booklet is extensive and supportive for your personal fitness development. If you have any
questions, you can contact the Fitness leads for D&C and Dorset as below. For queries relating to
any of the named exercises in the first interest please utilise resources on the internet or speak to
a fitness professional.
Shelley Hogan
[email protected]Practice the Bleep test - Download the 15m bleep test on the PoliceUK.com site.
Occasionally access to this download is not possible but if this happens, you can access via the
website, bleep test downloads such as https://download.cnet.com/Bleep-Test-15m/3000-2129_4-
75003027.html
There is a free Uk Police bleep test app available to download on google play and apple store,
look for the image below
Measure an area of 15 meters, ensure the surface is sound, not wet or slippery, arrange an inside
venue if possible.
Practice the bleep test to ensure you find it less challenging on your fitness test day, ensure you
prepare!
‘Fail to prepare, prepare to fail’!
Video – preparation, training tips and technique - https://www.youtube.com/watch?v=s6LZtN6jf88
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