The Royal Canadian Mounted Police

12 Week Fitness Program

Prepared by:
The Division Fitness & Lifestyle Advisor Team

12 Week Fitness Program - September 2008

 Table of Contents
Page

Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Components of Fitness.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Exercise Safety: Preventing Injuries. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Before Starting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

The Program.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Warm-up.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Heart Rate Monitoring. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Principles of Cardiovascular Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
12-Week Cardiovascular Training Program.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Interval Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Principles of Resistance Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
12-Week Resistance Training Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Cool-down and Stretching.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Conclusion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Appendix 1: PAR-Q. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Appendix 2: 12-Week Resistance Training Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

12 Week Fitness Program - September 2008 2

Introduction
The Royal Canadian Mounted Police promotes and supports the importance of fitness for duty,
fitness for life. Most cadets leave Depot in the best physical condition of their lives. Striving to
maintain this condition is important and challenging once working on detachment. There are a
number of important reasons why as a police officer you should maintain your fitness for duty
throughout your career.

• professional image
• improved job performance
• quality backup
• increased ability to handle shiftwork
• reduced likelihood of excessive force
• prevention of health problems
• reduced disability
• better quality of life
• longer life.

The Physical Abilities Requirement Evaluation (PARE) is a physical abilities evaluation which
requires you to be in good physical fitness because it stresses all three energy systems of the body
(aerobic, anaerobic alactate, and anaerobic lactate). In other words, you need to have a fit
cardiovascular system as well as good muscular strength and endurance. In order to prepare to take
PARE, it is recommended that you maintain a fit and healthy lifestyle. This 12 week program is
designed for anyone who wants to become fit, to achieve fitness for duty and to prepare for PARE.
It outlines the components of fitness: cardiovascular fitness, muscular strength, muscular
endurance, flexibility and skill-related fitness; exercise safety; and provides a detailed program
over a 12 week period.

12 Week Fitness Program - September 2008 3

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.

12 Week Fitness Program - September 2008 4

Energy Systems
It is important to understand that in order to accomplish work (i.e., physical training), the body
requires energy. This energy is derived from the food we consume. It is digested and broken down
into its basic nutrients which are then converted into sugar or fat and used as energy. Two major
energy systems (aerobic and anaerobic) are used to deliver fuel to the working muscles. The
system or pathway used to deliver the energy is determined by the type (intensity and duration) of
the work required by the body.

1. Anaerobic Energy System: There are two primary anaerobic energy sources and both are
limited by the amount of stored energy available. These are known as the ATP-PCr system
(anaerobic alactic) and the Glycolytic system (anaerobic lactic).

• ATP-PCr Source: is a high powered system that is used for short term, high intensity
activity, typically lasting no more than 10-12 seconds. Applying hand cuffs or running up a
flight of stairs, are examples of activities that would primarily utilize the ATP-PCr system.

• Glycolytic Source: is another high powered energy producer that can sustain high intensity
activity. The by-products of this system are pyruvic acid and lactic acid. These products can
affect muscle contraction and cause fatigue. This system is used predominantly in activities
lasting between 15-120 seconds, and is one of the dominant energy systems in fighting,
short chases, and moving from cover to cover.

2. Aerobic Energy System: provides energy for lower intensity activity. It contributes the
majority of the energy we use to function throughout the day and is also the main contributor
for long term physical activity such as long distance running or following a dog handler on a
track. The aerobic system also plays a crucial role in assisting with recovery in between
anaerobic exertion.

It’s important to note that none of these

pathways work in isolation. Rather they
all contribute a portion of energy and
their relative contribution will depend on
the duration and intensity of work. The
type of work involved with PARE can
tax one or all of the energy systems used
in the body. The Strength and
Conditioning Program is designed to
train all of these energy systems.

12 Week Fitness Program - September 2008 5

Exercise Safety: Preventing Injuries

The best advice in preventing injuries and exercising safely is to use your common sense! It is
also important to be aware of the environment you are exercising in, as well as how your body is
responding. The following is a list of precautions/behaviors that will enhance your training
experience and provide a safer environment:

• Physical Activity Readiness Questionnaire (PAR-Q): Every member embarking on this

program should complete the PAR-Q prior to starting the program. If you answer “yes” to any
questions, please consult your Division Fitness & Lifestyle Advisor for further direction.

• Shoes and Clothing: Select shoes that fit properly and are designed for the intended activity.
Wear comfortable clothing that doesn’t restrict movement. Select clothing that is appropriate
for the exercise environment. Clothes that wick moisture away are great for keeping you cool
in hot environments. Wear layers when exercising outdoors in the cold and be mindful of
frostbite, as well as the potential for hypothermia.

• Equipment: Before starting an exercise program, check the equipment to make sure it is safe
to use. This includes making sure the bench is stable, collars on free weights are secure, the
support pin in the weight stack is properly inserted, floor surface is free of clutter, cables are
not frayed, and there is adequate space around you to perform the exercise.

• Exercise Technique: It is important that you know how to safely perform each exercise.
Improper execution of an exercise is often cited as one of the major culprits leading to injury,
as technique is compromised for increased resistance or number of reps.

• Warm-up and Cool-down: Start each session with a warm-up and end with a cool down. The
warm-up should consist of a minimum of 5-10 minutes of light exercise that serves to warm up
the muscle. At the end of each session 5-10 minutes of active cool-down accompanied with
some stretching is ideal.

• Spotter. When training with heavy resistance or taking resistance exercises to failure, the use
of a spotter is very important. Make sure that the spotter understands how many repetitions you
are attempting and how you would like to be assisted during the exercise.

• Hydration: As you exercise, your body loses water through sweat. Failure to replace this fluid
can result in fatigue, decrease work capacity, and increase susceptibility to infections and
injury. At the very minimum, you should replace all fluid lost during a workout. This can be
achieved by drinking enough fluid to replace any weight loss during the workout.

12 Week Fitness Program - September 2008 6

• Overtraining: When your body does not have adequate time to recuperate from training, it
can experience a plateau or an actual drop in performance. This is usually a result of not
following the recommended guidelines for proper recovery. Symptoms of overtraining include:

• prolonged muscle aches,

• unexplained weight loss,
• chronic fatigue,
• loss of appetite,
• inability to maintain performance,
• decreased resistance to illness,
• constipation or diarrhea,
• an increase in resting heart rate (8-10 bpm or greater) and training heart rate.

If two or more symptoms develop, it is recommended that you reduce the intensity, frequency,
and/or duration of your training session until these warning signs dissipate. The following
recommendations will help prevent overtraining:

• Follow the program, including the scheduled rest and recovery.

• Get enough sleep (7-8 hours) by establishing good bedtime habits.
• Eat properly and make sure you are adequately hydrated.
• Minimize other stressors in your life.

• Injuries: Treat minor injuries such as abrasions, bruises, strains, and cuts right away to
minimize damage and speed up the healing process. Use the RICE strategy when dealing with
a muscle injury:

< Rest the injured body part.

< Ice the injured area for 10-20 minutes every 2-3 hours.
< Compress the injured area with an elastic bandage or towel (if swelling occurs),
< Elevate the injured area above the level of the heart. Seek medical attention as soon as
possible after an injury or if a minor injury persists.

Before Starting
Prior to starting this program, you should make sure that:

• you are in good health,

• you have no current injury or duty restriction,
• you are accustomed to exercise,
• you have discussed your suitability to start this program with your DFLA.

12 Week Fitness Program - September 2008 7

The Program
Your fitness program has 4 components:
Warm-up : 5-10 minutes
Cardiovascular Training : 20-60 minutes
Resistance Training : 15-40 minutes
Cool down : 5-10 minutes

Those who want to meet the 4:00 PARE standard should be following the FITT Principle as
outlined below. Note: Start into the program slowly, build-up intensity and duration over
time, and always include a warm-up and cool-down.

Cardiovascular Training
Frequency: 3- 4 times per week including one day of interval training

Intensity: Heart Rate recommended in the Target Heart Rate Zone for your age group

Time: 30-60 minutes

Type: Aerobic activity such as jogging, cycling, swimming, stair climbing,

paddling, etc.

Options: You may supplement with stair climbing (3-4 flights) for 3-5 times varying
the speed at which the stairs are climbed (one by one for speed and two by
two for power); circuit run: run, stop and do push ups, run, stop and do
abdominal exercises; run and practice jumping 5 feet distances, etc.

Resistance Training
Frequency: 2-3 times per week (every other day if doing 3 times per week)

Intensity: 1-3 sets, 6-18 reps

Vary the loading (i.e., repetition range) each workout
For PARE, work towards a bench press minimum of 60-70 lbs free weights
or 100 lbs weight stack.

Time: Rest interval between sets should be between 45-90 seconds

Type: Free weights/weight stack, etc.

This program includes a “total body” workout using major muscle groups.
1. Leg Press and Leg Curl (quads and hamstrings)
2. Bench Press and Seated Row (pecs and traps)
3. Dumbbell Press and Lat Pull Down (shoulders and lats)
4. Biceps Curls and Triceps Press Down
5. Back Extension and Plank (back extensors and abdominals)

12 Week Fitness Program - September 2008 8

Warm-up

Prior to any workout it is important to complete a warm-up. A warm-up is designed to prepare your
body for efficient and safe functioning of your heart, blood vessels, lungs and muscles during vigorous
exercise. A good warm-up will reduce any joint soreness that may be experienced during the early
stages of an exercise program. A warm-up will also reduce the risk of injury.

A proficient warm-up should include 5-10 minutes of low-intensity aerobic activity, such as brisk
walking, slow jogging, or stationary cycling. Add dynamic warm-up activities specific to the workout.

Dynamic Warm-up 5-10 minutes of low-intensity activity to increase muscle

temperature, oxygen to working muscles, and elasticity; and
create movement patterns for upcoming activity which may
include the exercises below.

High knee pull

Moving strides

Walking lunge

12 Week Fitness Program - September 2008 9

Heart Rate Monitoring

Achieving fitness for duty and training for PARE requires a commitment from you! The first step is
to become physically fit. You should be able to work at an intensity equal to 80% of your maximum
heart rate for 30 minutes of continuous, rhythmical activity. Activities that work the major muscle
groups are ideal. Include activities such as running, cycling, swimming, paddling, cross-country skiing,
skating or hiking. Work towards three to four 30-60 minutes sessions per week.

• Know Your Heart Rate

Structured cardiovascular workouts require monitoring of your heart rate. Here are 2 simple ways to
take your pulse at rest and during your exercise period:

Radial pulse
Using your index and middle finger, apply a gentle pressure at the radial
(wrist) artery, located just below the base of the thumb..

Carotid pulse
Place the index and middle finger of your right hand on your Adam’s apple.
Slide your fingers to the right, approximately one inch and you should feel
a pulse when applying a gentle pressure with the tips of your fingers.

Note: Do not apply too much pressure on the carotid as this may cause a
?reflex” which could slow down the heart rate.

To obtain your heart rate, count the number of beats during a 15-second period and then multiply by
4 for a one minute count.

Example: 35 beats (in 15 seconds) x 4 = 140 beats/minute.

• Target Heart Rate Zone

The intensity at which you should train is determined by the percentage of your maximal heart rate
which varies according to your age and gender. The target heart rate zone is used to determine the
intensity. They were established by predicting the maximum heart rate for each age group. The
most commonly used prediction method for calculating maximum heart rate is 220 minus the age
for males and 226 minus the age for females.

Any activity that raises the heart rate 60-70 percent to your maximum is considered moderate
intensity and offers many health benefits. To have an effect on cardiovascular fitness, activity must
raise the heart rate so it is in the 60-90 percent range.

12 Week Fitness Program - September 2008 10

 MEN - Target heart rate zone corresponding to different intensity levels
Estimated
% MAX 60% 65% 70% 75% 80% 85% 90% 100%
HR

Age Heart rates

20 120 130 140 150 160 170 180 200

22 119 129 139 149 158 168 178 198

24 118 127 137 147 157 167 176 196

26 116 126 136 146 155 165 175 194

28 115 125 134 144 154 163 173 192

30 114 124 133 143 152 162 171 190

32 113 122 132 141 150 160 169 188

34 112 121 130 140 149 158 167 186

36 110 120 129 138 147 156 166 184

38 109 118 127 137 146 155 164 182

40 108 117 126 135 144 153 162 180

42 107 116 125 134 142 151 160 178

44 106 114 123 132 141 150 158 176

46 104 113 122 131 139 148 157 174

48 103 112 120 129 138 146 155 172

50 102 111 119 128 136 145 153 170

52 101 109 118 126 134 143 151 168

54 100 108 116 125 133 141 149 166

56 98 107 115 123 131 139 148 164

58 97 105 113 122 130 138 146 162

60 96 104 112 120 128 136 144 160

12 Week Fitness Program - September 2008 11

 WOMEN - Target heart rate zone corresponding to different intensity levels
Estimated
% MAX 60% 65% 70% 75% 80% 85% 90% 100%
HR

Age Heart rates

20 124 134 144 155 165 175 185 206

22 122 133 143 153 163 173 184 204

24 121 131 141 152 162 172 182 202

26 120 130 140 150 160 170 180 200

28 119 129 139 149 158 168 178 198

30 118 127 137 147 157 167 176 196

32 116 126 136 145 155 165 175 194

34 115 125 134 144 154 163 173 192

36 114 124 133 143 152 162 171 190

38 113 122 132 141 150 160 169 188

40 112 121 130 140 149 158 167 186

42 110 120 129 138 147 156 166 184

44 109 118 127 137 146 155 164 182

46 108 117 126 135 144 153 162 180

48 107 116 125 134 142 151 160 178

50 106 114 123 132 141 150 158 176

52 104 113 122 131 139 148 157 174

54 103 112 120 129 138 146 155 172

56 102 111 119 128 136 145 153 170

58 101 109 118 126 134 143 151 168

60 100 108 116 125 133 141 149 166

12 Week Fitness Program - September 2008 12

• Rate of Perceived Exertion

If you have difficulty taking your pulse at the wrist or the neck, and you wish to determine whether
your intensity level is adequate, think of yourself as a 10 speed bike and use the Rate of Perceived
Exertion (RPE) scale. This is a well known scale (the Borg Scale) used in the fitness industry.

Rate of Perceived Exertion (RPE) & Relative Intensity

RPE (0-10 scale) % of M aximum Heart Rate Classification Talk Test
(M HR)

2 Very, very light

3 <35 Very light Regular conversation

4 35-50 Fairly Light

5-6 55-65 Moderate Som e pauses in conversation

7-8 70-85 Hard Short phrases

9 $90 Very Hard Short yes/no answers

10 100 Maxim al Can’t talk

• Heart rate monitor

Heart rate monitors are devices that are designed to be worn during exercise. They consist of a
watch and a chest strap. The chest strap transmits the pulse to the watch (which records and
displays the heart rate) providing instant feedback about the training heart rate. Heart rate monitors
are very effective aids for training as they can provide a complete record of your heart rate for the
entire workout, and are more accurate than manual methods. Having to stop during a workout to
count your pulse is disruptive and less accurate. Heart rate monitors are very popular among
athletes and exercisers.

A basic heart rate monitor can cost less than $70, while a top of the line monitor with several
features can cost more than $400. Generally, the more expensive models allow the exerciser to
download their data to a computer and have several functions such as calorie expenditure,
programable workouts, speed sensor, etc. Some even include a GPS which allows you to measure
the distance covered. Ultimately, it’s up to the exerciser to decide which monitors contain the
features that best meet their needs.

12 Week Fitness Program - September 2008 13

Principles of Cardiovascular Training

Training for PARE requires the use of both aerobic and anaerobic energy systems. It is important to
train both systems to be successful at PARE.

When training for the PARE, this program includes:

• 2-3 steady state exercise sessions per week.
• One long easy exercise session per week (starting week 5).
• One interval workout session per week (starting week 7).

Steady state
• Steady state exercise is the highest exercise intensity that can be obtained for prolonged periods
of time. It is a balance between the energy required by the working muscles and the rate of
energy production in the presence of oxygen. It should be easy enough for conversation to
occur during the exercise session.
• Each session should last 30-45 minutes.
• The recommended intensity is 65-85%.

Long easy
• Once a week, an exercise session should be longer and done at an easy pace.
• Work towards 45-60 minutes.
• The recommended intensity is 60-70%.

Intervals
• One interval session a week is included (starting week 7).
• Each work interval lasts 30-120 seconds and is performed at 75-85% max HR.
• For this program rest to work ratio varies.
• Active rest or slow easy activities are preferred during the rest phase.

Different activities can be used for your cardiovascular program such as speed-walking, jogging,
skipping rope, use of a stair climber or stationary bike. Choose one or two activities that you like
and start your training program. Use the first 4-5 minutes of your workout at a lower intensity to
warm yourself up and the last 4-5 minutes to progressively lower your heart rate.

Note that at least one of the two cardiovascular activities that you choose should involve
supporting your own body weight as they are more specific to the PARE which requires to run
through an obstacle course.

12 Week Fitness Program - September 2008 14

12-Week Cardiovascular Training Program

Here is an example of a 12-week cardiovascular training program that can be used to improve
fitness and/or train for PARE. While participating in this program will increase your ability to meet
the PARE requirement, it is not a guarantee of success. Results will vary from one participant to
another. Other programs can be developed by a fitness professional in your community to best
meet your personal needs.

12-Week Cardiovascular Training Program

Week Monday Wednesday Friday Saturday / Sunday
Intensity / Time Intensity / Time Intensity / Time Intensity / Time2
1 65-75% / 15 min1 65-75% / 15 min 65-75% / 15 min ----
2 65-75% / 16 min 65-75% / 16 min 65-75% / 16 min2 ----
3 65-75% / 18 min 65-75% / 18 min 65-75% / 18 min ----
4 70-80% / 18 min 70-80% / 18 min 70-80% / 18 min ----
5 70-80% / 20 min 70-80% / 20 min 70-80% / 20 min 60-70% / 25 min
6 70-80% / 22 min 70-80% / 22 min 70-80% / 22 min 60-70% / 28 min
7 75-85% / 18 min interval 13 75-85% / 18 min 60-70% / 30 min
8 75-85% / 20 min interval 2 75-85% / 20 min 60-70% / 33 min
9 75-85% / 22 min interval 3 75-85% / 22 min 60-70% / 35 min
10 75-85% / 24 min interval 4 75-85% / 24 min 60-70% / 40 min
11 75-85% / 25 min interval 5 75-85% / 25 min 60-70% / 45 min
12 75-85% / 25 min interval 6 75-85% / 25 min 60-70% / 50 min

1
Monday: As an example, the first Monday you should start your cardiovascular training with 5-
10 minutes of warm-up, then do 15 minutes at 65-75%, and conclude with 5-10 minutes of cool-
down. In total you will workout (run, swim, bike, etc.) between 25 and 35 minutes.
2
Saturday/Sunday: The structured training session is optional and can be replaced by other sports
or recreational activities such as cross-country skiing, hiking, cycling, roller blading, skating,
paddling, etc. (These types of activities should last approximately one hour.) Enjoy a day out with
family and friends.
3
Interval training begins at the start of the seventh week and is outlined in the following table:

12 Week Fitness Program - September 2008 15

Interval Training

Training (Intensity at 75-85% or 8th Gear)

Interval Sets Repetitions Work : Active Rest
1* 1 5 30 sec : 1 min 30
2 1 5 45 sec : 2 min
3 1 5 60 sec : 3 min
4 1 4 1 min 30 : 2 min
5 1 4 1 min 45 : 2 min
6 1 4 2 min : 2 min

*Interval 1: As an example, start with 5-10 minutes of the activity at a moderate pace (60-70%).
Next, accelerate to an intensity level of 75-85% and maintain it for 30 sec. Once this short work
phase is completed, continue the activity at a slower pace (60-70%) for 1 minute 30 sec in order to
lower you heart rate. Repeat this combination 4 more times. Once you have completed the five
sets, conclude your cardiovascular activity with 5-10 minutes at a moderate pace. This will enable
you to slowly lower your heart rate to a resting value.

12 Week Fitness Program - September 2008 16

Principles of Resistance Training

Exercises and activities that tax the muscles beyond their normal capacity help to improve
muscular strength and endurance. Activities of daily living like heavy yard work, raking and
carrying leaves, shoveling snow, and chores around the house all contribute to healthy
musculoskeletal fitness.

Structured programs from simple calisthenics to resistance training routines using various kinds of
equipment are particularly effective in training for police work and PARE. The following
principles will ensure safety, proper progression and improvement in muscular strength and
endurance.

Program Design
• Program should be appropriate for ability level.
• Incorporate exercises for all major muscle groups.
• Promote balanced development of body segments.
• Increase preparedness for and/or complement daily responsibilities.
• Meet personal goals.
• Consider available equipment, available time to exercise, and accessibility of training
partner.

Number of Exercises
• Beginners: 10 exercises.
• Advanced or experienced: Add exercises or variations to the initial program to meet
your individual goals or job-specific needs.

Order of Exercises
• Exercise large muscle groups before smaller muscle groups (e.g. chest before triceps).
• Alternate push with pull exercises (e.g. bench press/seated row).
• Complete multi-joint movements before single-joint movements (e.g. leg press/leg
curl).

Design Variables
• Your program will be designed by choosing and progressively altering training
variables such as number of repetitions/sets, number and choice of exercises, rest,
frequency, intensity and amount of weight lifted, etc.
Repetition - One complete action of an exercise.
Set - A predetermined number of repetitions completed one right after the other.
Resistance - The weight or load that a muscle works against per repetition measured in
pounds or kilograms.
Rest/Recovery - The amount of rest taken between sets of an exercise, between
different exercises, or between training sessions.
Frequency - The number of training sessions completed in a specified period of time.

12 Week Fitness Program - September 2008 17

Progression
Overload - A gradual and progressive increase in the difficulty of the program in some
capacity, to continue to challenge the muscles.

Overload Techniques
• Increase the amount of weight lifted.
• Increase the repetitions in a set.
• Increase the number of sets.
• Decrease the rest period between sets.

Guidelines of Progression
• Increase only one variable at a time.
• Training variables influence each other.
• It may be necessary to decrease repetitions when a set is added.
• Increase resistance when able to complete one additional repetition above the required
number with only moderate exertion.
• Do not overload or lift to maximal ability at every workout.

Change Resistance Training Program

• For continued results, a program should offer you changes in the number of repetitions
and resistance used every three weeks.
• Do not change more than 1-2 variables at a time.
• After this 12 week program exercises should be changed for continued results.

12 Week Fitness Program - September 2008 18

12-Week Resistance Training Program

Here is an example of a 12-week resistance training program that can be used to become fit and
train for PARE. Participating in this program will increase your ability to meet the PARE
requirement, but is not a guarantee of success. Results will vary from one participant to another.
Other programs can be developed by a fitness professional in your community to best meet your
personal needs.

This program includes 10 strength training exercises for the major muscle groups. Exercises may
vary according to equipment available. During each exercise exhale on effort. After completing
this 12 week program discuss with your fitness consultant which components may be changed in
order to get continued results. During each exercise exhale on effort.

Frequency: 2-3 times per week (every other day if doing 3 times per week)

1) Leg Press - Adjust the seat so that your legs start at a ninety
degree angle. Push and extend your legs until they are almost
straight but ensure that your knees remain slightly flexed. Return
to the starting position and begin the second repetition.

2) Leg curl - Lie face down on the machine. Place your heels under
top foot pad. Hold handles of machine for support. Curl your legs
up until calves touch the hamstrings. Return to starting position.

3) Bench Press with bar or dumbbells - Grasp bar with hands

positioned slightly wider than shoulder-width. Lower the bar to
your chest (approximately one inch below the nipple line). Be
careful not to arch your back and do not lift your hips off the
surface of the bench. Press the bar back to original position.

12 Week Fitness Program - September 2008 19

 4) Seated Row - Position your feet on the supports provided and
grasp the bar by the handles. Pull the handles towards yourself
until they reach the sides of your body just below your pectoral
muscles. Inhale while pulling the handles towards you and exhale
while returning it to the starting position. Keep your back straight
and avoid any forward movement.

5) Dumbbell Press - Raise dumbbells to shoulder height. Press

dumbbells straight up to arm's length, palm in. Lower dumbbells
to starting position. Keep body rigid. Do all the work with your
shoulders and arms; don't lean from side to side.

6) Front Lat Pull-down - Grasp the bar with hands slightly wider
than shoulder-width apart. Pull the bar down to your chest.

7) Standing biceps curl with barbell or dumbbells - Hold barbell

with both hands, palm up at shoulder width. Stand erect, back
straight, head up, feet about shoulder width apart. Start with bar at
arm’s length against upper thighs. Curl bar up in semi-circular
motion until forearms touch biceps. Keep upper arms close to
sides. Lower to starting position using same path. Do not swing
back and forth to help lift bar.

8) Standing close grip triceps press down - Stand erect, head up, in
front of machine and feet apart about 16 inches. Hold the bar with
hands 8 inches apart, palms down. Bring upper arms to side and
keep them there. Start with biceps and forearms touching. Press
bar down in semicircular motion to arms length. Return to starting
position.

12 Week Fitness Program - September 2008 20

 9) Back Extensions - Position yourself with the ball under your hips
and lower abdominal region. Your feet should remain on the floor
the whole time during this exercise. Using a slow and controlled
pace, arch your back by raising your chest up and away from the
ball. Pause briefly at the top. Slowly return to the starting position.
Be careful NOT to bounce.
- Your head and neck should remain in a neutral posture.
- Do not lift your body beyond this position. You can also do
this exercise with your arms crossed in front of you, with your
hands on your shoulders, or with your hands behind your neck.
The level of difficulty increases with each different arm
position.

10a) Plank - Lie on the floor face down. Place your elbows bent at a
90-degree angle under your shoulders. Push up onto your knees
and then straighten knees so that your weight is supported by
your toes and forearms. Prop yourself up to form a bridge
using your toes and forearms. Maintain a flat back and do not
allow your hips to sag towards the ground.
AND/OR

10b) Pelvic Roll (Abdominal) - Lie on your back with your knees
bent at a 90-degree angle. Place your arms alongside your body
with your palms on the floor. Perform a pelvic roll by bringing
your knees towards your shoulders and rolling your legs and
pelvis up off the floor. Return to the starting position. Press
your hands to the floor during the pelvic roll.

12 Week Fitness Program - September 2008 21

12 Week Resistance Training Summary

Resistance Training During weeks 4-5-6 perform two sets of 8-10 repetitions of each
Exercises exercise. Use a load sufficient to do a minimum of 8 and a maximum of
10 reps using good form. Exercises 1-8: The first phase should be
performed in 2 seconds, then hold for one second, return to starting
position in 3 seconds. Eventually you can vary the tempo as a way to
create change.

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12 Week Training Program Log Sheet

Muscular Strength Program for Sets and Reps

Exercises Weeks
1-2-3 4-5-6 7-8-9 10-11-12
1 2 x 10-12 2 x 8-10 2 x 6-8 2 x 7-10
2 2 x 10-12 2 x 8-10 2 x 6-8 2 x 7-10
3 2 x 10-12 2 x 8-10 3 x 6-8 2 x 7-10
4 2 x 10-12 2 x 8-10 3 x 6-8 2 x 7-10
5 1 x 10-12 2 x 8-10 2 x 6-8 2 x 7-10
6 1 x 10-12 2 x 8-10 2 x 6-8 2 x 7-10
7 1 x 10-12 2 x 8-10 2 x 6-8 2 x 7-10
8 1 x 10-12 2 x 8-10 2 x 6-8 2 x 7-10
9 1 x 12-14 1 x 14-16 1 x 16-18 2 x 16-18
10a or 1 x 20 sec 2 x 20 sec 2 x 30 sec 2 x 30 sec
10b 1 x 12-14 1 x 14-16 1 x 16-18 2 x 16-18
Rest for approximately one minute at the completion of each set.

Frequency: 2-3 times per week (every other day if doing 3 times per week)

Week 1-2-3: As an example, the first 3 weeks perform 2 sets of 10-12 repetitions of each
exercise. Use a load sufficient to do a minimum of 10 and a maximum of 12 reps
using good form.

Note: When you are able to complete the maximum number of repetitions of a particular exercise
without much effort, you should slightly increase the amount of weight which you are using.
Begin again with the minimum number of repetitions listed for the week in which you are
working.

Example: If you’re supposed to do 2 x 10-12 repetitions and you can easily do 2 x 12. For
your next workout add weight and try to do 2 x 10 with the new weight.

For those exercises which do not require weights, simply increase the number of repetitions.

12 Week Fitness Program - September 2008 23

Cool-down and Stretching

All exercise sessions should conclude with a cool-down phase. Cooling down is best accomplished
by slowly reducing the intensity of the exercise during the last several minutes of the workout. For
example, after running, slow down to a jog or a walk for 5-10 minutes. Follow the cool-down
phase or with some stretching exercises

Stretching routine (5-6 minutes)

• Stretch each body part 1-2 times.

• Hold each stretch 20-30 seconds.
• Stretch slowly and in control.
• Do not bounce or jerk.
• Go to the point of tension but not pain.
• Breathe normally.
• Avoid stretches that are uncomfortable or that hurt.

12 Week Fitness Program - September 2008 24

Stretching

Stretching For each exercise you should feel a light stretch and maintain it
20-30 seconds; the tension should ease gradually. If it doesn’t,
you are over-stretching and you should ease off the tension.

12 Week Fitness Program - September 2008 25

Conclusion
Being fit for duty requires that you maintain a fit and healthy lifestyle throughout your working
career. By following this 12 week strength and conditioning program you will be contributing to
your fitness for duty which should enable you to complete your PARE. The more time and effort
you put into your training the more improvement you will see in your PARE time.

As you develop an even greater interest in fitness and lifestyle information, consult the
recommended websites.

Recommended Websites
American College of Sport Medicine - www.acsm.org

Can. Council for Health and Active Living at work - www.cchalw.org

Canadian Fitness and Lifestyle Institute - www.cflri.ca

Canadian Institute for Health Information - www.cihi.ca

Exercise Prescription on the net - www.exrx.net

Health Canada/Santé Canada - http://www.hc-sc.gc.ca

Lifestyle Information Network:- www.lin.ca

Medline Plus - www.nlm.nih.gov/medlineplus

National Strength and Conditioning Association - www.nsca-lift.org/

PARC – Physical Activity Resource Center:- http://www.ophea.net/parc/themeparc.cfm

PARTICIPAction – Archive Project - http://www.usask.ca/archives/participaction/english/home.html

Public Health Agency of Canada - www.phac-aspc.gc.ca/chn-rcs/index-eng.php

Runner’s World - www.runnersworld.com

Sport Information Resource Centre - www.sirc.ca

12 Week Fitness Program - September 2008 26

 Appendix 1: PAR-Q

12 Week Fitness Program - September 2008 27

 Appendix 2: 12-Week Resistance Training Program

12 Week Fitness Program - September 2008 28

12 Week Fitness Program - September 2008 29