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POST Academy students are required to participate in the Basic Academy Physical Conditioning Program. You will also be required to pass the job-related work sample test battery (WSTB) before graduating from the Academy. The WSTB is administered during the POST Academy Orientation Course and during the basic Academy.
The Work Sample Test Battery includes these five events:
Each of the five events is timed. Student performance times are converted to points and summed. Students must accumulate a total score of 384 points to pass.
Additionally, students will perform physical fitness assessments consisting of:
The P.O.S.T. Basic Academy Physical Conditioning Program is designed to develop an enhanced level of physical fitness. The program will both prepare the student to perform physically demanding police tasks and instill a desire to maintain a high level of fitness throughout their career. The program includes flexibility and strength training, endurance runs, calisthenics exercises, circuit training, and self-defense.
Students who engaged in a vigorous lifetime fitness program prior to entering the Academy generally do not have problems with the POST-required academy physical conditioning program and Work Sample Test Battery. It is almost impossible, though, for sedentary individuals to complete the program without problems. Candidates who enter the basic academy lacking physical conditioning are prone to injuries that may result in failing the WSTB.
For the best results, your exercise program should already match the descriptions below:
It is very important to get a medical examination and a doctor's approval before starting any physical activity program. If you are serious about succeeding in the Academy, you need to start a physical fitness regimen as soon as possible. If you do not participate in a physical fitness program, Delta College offers a variety of physical education classes every semester.
Fitness Program Basics:
WARM UP/STRETCHING - Always begin an exercise session with an appropriate amount of time allocated to warming-up. A warm-up prior to exercise stimulates the cardiovascular system and various muscle groups, which increases performance and reduces your risk of injury. Warm up can consist of walking or cycling at a slow pace and gradually increasing intensity for 5-10 minutes.
Do not stretch until you are warmed up. Stretching should be performed slowly, with moderate tension, holding the stretch for 10-30 seconds. Do not bounce or force a stretch. If you feel pain, stop immediately.
RUNNING - Run 4 to 5 days per week. Start off slow and build up to run 20 to 30 minutes without stopping. Build up to a distance of at least two miles within 20 minutes without stopping.
If you are new to running, build up slowly. If you are unable to run at a slow pace continuously for 30 minutes you should begin your program with a walk/run routine, alternating five minutes of fast walking with five minutes of running. Gradually build up your running time to 30 minutes. Always complete your workout with a five-minute slow-paced cool-down and stretching of the calves, hamstrings, hip flexors and back.
While you are building up your running stamina, practice good running form:
SHOES - Prior to entering the Academy, you are encouraged to purchase a good pair of running shoes. The type and proper fit of the shoe is important for any activity program. Programs such as this which involve a lot of running and jogging require special shoes which have been designed specifically for these activities. These shoes should not fit tightly; the soles should be firm and the tops pliable. They should have good support at the arch and heel. Ripple, crepe or waffle soles are excellent for use on hard surfaces. It is important to remember that good shoes and socks are the best prevention against blisters, soreness and aching ankles and knees.
PUSH-UPS - Do as many push-ups as possible (in sets of 10 to 15) every other day.
ABDOMINAL CRUNCH - Do as many abdominal crunches as possible at least five days per week.
STRENGTH TRAINING – If you are new to strength training, please see a fitness trainer or attend a group class for instruction on proper form and safety. Do strength training 2-3 days per week, one set of 8-10 exercises including upper body, core, and legs, 8-20 repetitions per set.
COOL DOWN - The cool-down is just as important as the warm-up. Abruptly stopping exercise may contribute to cramping, soreness, or more serious problems. It is recommended that you complete your workout with a five-minute slow-paced cool-down, and stretch for ten minutes following your workouts. Remember to stretch while your muscles are still warm.
HYDRATION -Most people do not drink enough water. Water is essential to survival. During hot weather or strenuous exercise, a larger amount of water is eliminated through perspiration in order to regulate body temperature. Therefore, it is critical to drink more water during hot weather or while exercising. A guideline for consumption of water is 64 ounces of water per day.
EATING FOR WEIGHT LOSS – Here are a few tips if you are interested in eating healthier to lose weight. Again, please see your doctor before beginning a weight-loss program.
San Joaquin Delta College