2. California Department Of Corrections and Rehabilitation

3. This guide has been developed to assist you with preparing for the Physical Abilities Test (PAT) and promoting a level of fitness consistent with the essential functions of correctional work. As a Peace Officer, an above average level of fitness is necessary for optimal job performance. The PAT is designed to predict an applicants ability to perform specific job standards and is physically demanding.

4. The tests are administered in a non-medical environment and by non-medical staff. Therefore, it is in your best interest to objectively evaluate your level of physical fitness and to prepare yourself prior to participating in the Physical Abilities Test.

5. Exercise is a vital component for a healthy lifestyle. A well-rounded exercise program should include cardiovascular endurance, muscular strength, muscular endurance and flexibility. It is recommended to consult your physician or seek professional medical advice before beginning any exercise program.

6. Overall endurance Grip strength Trunk strength Dynamic arm power Dynamic leg power

7. PEDOL (Physical Exertion Demand on Legs) - The purpose of this test is to determine your ability to run 500 yards in no more than 2 minutes and 20 seconds in full uniform. Grip Strength - The purpose of this test is to determine your ability to pick up and carry a stretcher containing 185lbs person 1/8 of a mile with the assistance of one other person, then an additional 1/8 mile with the assistance of three people. Trunk Strength - The purpose of this test is to determine your ability to drag an unconscious person weighing 165lbs, 20 feet in 20 seconds or less, after running 500 yards. Dynamic Arm Power - The purpose of this test is to determine your ability to carry a stretcher containing a 185lb person 1/8 of a mile with the assistance of one other person, then an additional 1/8 mile with the assistance of three other people. Dynamic Leg Power - The purpose of this test is to determine your ability to sprint 100 yards in no more then 19 seconds.

9. Following a one minute warm-up, you must pedal a stationary bicycle 56 to 70 revolutions per minute (RPM) with a very challenging amount of resistance and complete 112 revolutions in two minutes in order to pass this test. Following the test, a one minute cool down is given.

10. It is preferable to gradually increase your exercise intensity over several weeks, as tolerated, with a goal of performing at the workload required during the PEDOL. As a supplement to your regular aerobic exercise (continuous activity for 20 minutes or more at least 3 times per week), consider doing one or more of the exercises on the following two slides for a combination of 20-30 minutes per day, 2-3 times per week:

11. Ride a stationary bike in intervals of 5 minutes with easy resistance followed by 2 minutes with hard/challenging resistance. Repeat these intervals for 20 to 30 minutes ending with a light cool-down. Ride a road or mountain bike on level ground for 5 to 10 minutes, then select a hill to climb that provides a very challenging effort for several minutes. End with a cool down for 5 to 10 minutes on level ground. Walk/jog/run in intervals, alternating your pace. For every minute at a challenging pace, recover for 2 minutes at a slower, easy pace. Run up a hill in intervals. Choose a steepness that provides a significant challenge as tolerated, then walk down and repeat.

12. Stairs or bleacher running. Join a step aerobics class and progress to a higher step height as tolerated. Perform wall squats. With your back against the wall, lower your body until your thighs are almost parallel to the floor (seated position) and hold for 30 to 90 seconds; repeat 5 -10 times with one minute rest between sets. Perform squats/lunges for 3 to 4 sets with at least 15-25 repetitions.

13. PEDOL Body Weight (pounds) Load (kp) Watts @ 56 rpm Cal/hr* 96 - 1082.00112455 109 - 1212.25126511 122 - 1342.50140568 135 - 1472.75154625 148 - 1603.00168681 161 - 1733.25182738 174 - 1863.50196794 187 - 1993.75210851 200 - 2124.00224908 213 - 2254.25238964 226 - 2384.502521021 239 - 2514.752661078 252 - 2645.002801134 265 - 2775.252941190 278 - 2905.503081247 291 - 3035.753221304 304 - 3166.003361360 317 - 3296.253501417 330 - 3426.503641474 343 - 3556.753781530 356 - 3687.003921586 NOTE: To have greater control over exercise intensity, it is recommended that you select a MANUAL setting rather than pre- programmed settings like Random, Fat Burn, or Hill Climb. EXAMPLE: An applicants body weight is 188 pounds; therefore, the PEDOL test workload will be 3.75 kp. At the gym, the stationary bikes display either Watts or Calories/hour. To experience an equivalent intensity, pedal at 56 rpm under a manual program and adjust the resistance level until 210 Watts ( 850 Cal/hr) is achieved. The goal of the PEDOL is to maintain the required output for 2 minutes. To determine the intensity level of the PEDOL test, find the row corresponding to your body weight. Read across the row to see the setting (kilopond workload) for the Monark test bike. Related measures (Watts, Cal/Hr) are sometimes shown on commercial cycles found at fitness centers. PEDOL Body Weight (pounds) Load (kp) Watts @ 56 rpm Cal/hr* 96 - 1082.00112455 109 - 1212.25126511 122 - 1342.50140568 135 - 1472.75154625 148 - 1603.00168681 161 - 1733.25182738 174 - 1863.50196794 187 - 1993.75210851 200 - 2124.00224908 213 - 2254.25238964 226 - 2384.502521021 239 - 2514.752661078 252 - 2645.002801134 265 - 2775.252941190 278 - 2905.503081247 291 - 3035.753221304 304 - 3166.003361360 317 - 3296.253501417 330 - 3426.503641474 343 - 3556.753781530 356 - 3687.003921586 * Estimated kilocalories per hour 188 lbs Watts @ 56 rpm Cal/hr*

14. This test measures the strength of the muscles in your fingers, hand and forearm. You must be able to squeeze 34 kg (76 lbs) using a hand grip dynamometer to pass this test.

15. Consider one of the following exercises 2-3 times per week: Squeeze a hand-gripper at maximum effort for at least 15 seconds; 3 sets of 8 to 12 repetitions. Squeeze a tennis ball or racquet ball at maximum effort for at least 15 seconds; 3 sets of 8 to 12 repetitions. Hang from a chin-up bar until fatigue or tolerated; 3 sets of 8 to 12 repetitions.

16. This test measures abdominal and back strength. You must exert 89 pounds of force using your abdominals (flexion) and 109 pounds of force using your back extensor muscles (extension) to pass this test.

17. Crunches – Lay down on your back with knees bent, hands across chest or behind head (only for support). With eyes on ceiling, raise head and shoulders using abdominal muscles only; 3 sets of 15 to 20 repetitions. Alternating leg lifts – Lay face down on the floor with legs fully extended. Raise one leg at a time off the floor about 6 inches and hold for 10 seconds, return raised leg to floor and repeat exercise with the other leg; 3 sets of 10 to 15 repetitions. Trunk extension – Lay face down on the floor with hands loosely placed behind head or neck. Raise upper body to an arched position and hold for a count of 10 seconds. Return chest to floor, rest 15 seconds and repeat 2 more times. Consider doing a combination of the following exercises 2-3 times per week:

18. Utilizing your hands and arms from a straddled position, sitting on the floor behind the arm bike, you must pedal at a rapid pace against a very challenging amount of resistance (2.5 kp) and complete 45 revolutions in one minute in order to pass this test.

19. Consider doing one of the following exercises 2-3 times per week: Do as many push-ups as you can without resting between each one. Rest 30 to 60 seconds and repeat two more times. Crank/pedal an upper body ergometer (arm bike) with your hands against a very challenging amount of resistance for two minutes. Reduce the resistance and continue to pedal for one minute at a slow speed. Swim by doing a continuous free style arm stroke without using your legs for 2 to 3 minutes. Rest one minute and repeat two more times. Perform seated rows (weight machine); 3 sets of 15 repetitions. Perform lat pull-downs (weight machine) or pull ups (chin-up bar); 3 sets of 15 repetitions. Perform chest press or bench press (weight machine, free weights); 3 sets of 15 repetitions. Perform shoulder press (weight machine, free weights); 3 sets of 15 repetitions.

20. You must pedal a stationary bicycle at a rapid pace for one minute with a very challenging amount of resistance (3.0 kp) and complete 70 revolutions in a minute in order to pass this test.

21. Sprints at intervals – Run 100 yards at a very fast pace, then gradually slow down to a walking pace for another 25 yards. Repeat this run/walk cycle continuously 5 times or more. Bench stepping – Place a sturdy bench or chair against the wall. Step up and down at a rapid pace (step up with right foot, then left foot, back down with right, then left). Continue for 1 minute, rest 15 seconds and repeat 4 times. Bicycling – Ride an indoor or outdoor cycle at rapid pace. Maintain pace for 2 minutes, then rest for 60 seconds and repeat 2 times. Running Bleachers (stadium steps) at intervals – Jog/run up and walk down.

22. Warming up will decrease the likelihood of injury. A proper warm-up should begin with a few minutes of the same type of activity you are about to do at a very light exertion level. For example, if you are preparing to go running you should first jog or walk briskly for a short distance. Stretching will improve your flexibility and decrease the likelihood of injury. Proper hydration is important. You should drink water before exercise, during the exercise session and after. High intensity workouts should be followed by 1 to 2 days of rest before repeating strenuous exercise with the same muscle groups.

23. Try to get adequate sleep the night before your test. Avoid consuming large meals 1-2 hours prior to your test; however, it is advisable that you eat a small meal prior to your test. Limit or avoid heavy or stressful physical work within 24-48 hours of your test date. Dress appropriately for strenuous physical activity (T-shirts, sweats, tennis shoes). It is advisable to bring water to your PAT test.