Police Now Assessment Personal Readiness, Vetting and Fitness Flashcards

24 sample cards from the Personal Readiness, Vetting and Fitness deck

Sampled from the end of the deck, so these are different cards from the ones shown on the syllabus page.

1. How is Body Mass Index calculated?

   $$\text{BMI} = \frac{\text{mass (kg)}}{[\text{height (m)}]^{2}}$$

2. What BMI range is typically expected at a police medical, and what happens outside it?

   A BMI of about $18.5$ to $30\ \text{kg/m}^{2}$ is generally acceptable; outside this, body-fat percentage or further assessment may be used to judge fitness rather than automatic rejection.

3. What is the typical minimum eyesight standard for UK police recruitment?

   Distance visual acuity around 6/12 monocular and 6/6 binocular (with correction), plus adequate near vision and acceptable colour perception; corrective lenses/laser surgery are generally allowed.

4. How is visual acuity such as '6/6' interpreted?

   It is a Snellen ratio: the first number is the test distance in metres and the second is the distance at which a normal eye reads the same line, so 6/6 is normal and 6/12 is poorer.

5. Are colour vision deficiencies an automatic bar to becoming a police officer?

   Not automatically; mild colour deficiency is usually acceptable, but severe deficiency may restrict certain specialist roles depending on operational requirements.

6. What does the police hearing assessment check?

   That hearing is adequate, usually via audiometry across speech frequencies, to ensure the officer can communicate and respond safely; hearing aids may be permitted if standards are met.

7. What substances are screened for in police pre-employment drug testing?

   Illegal/controlled drugs such as cannabis, cocaine, opiates, amphetamines and similar substances, typically via a hair-strand or urine test.

8. Why is substance testing significant in police selection?

   Because drug use raises integrity, criminality and vulnerability-to-corruption concerns, and impairs the reliability required for safety-critical policing duties.

9. What are the three energy systems the body uses, relevant to building police fitness?

   The phosphagen (ATP-PC) system for short bursts, the anaerobic glycolytic system for high-intensity efforts up to a couple of minutes, and the aerobic system for sustained endurance.

10. What is the principle of progressive overload in fitness training?

    Gradually increasing training stress (intensity, volume or frequency) over time so the body continually adapts and improves, without overtraining or injury.

11. How can you estimate maximum heart rate for setting training zones?

    $$\text{HR}_{\max} \approx 220 - \text{age (years)}$$

12. What is the recommended balance of training to build sustainable fitness for the role?

    A mix of aerobic endurance, interval/anaerobic work mirroring the bleep test, strength training, plus adequate recovery, sleep and nutrition to avoid burnout and injury.

13. Why is recovery (sleep, rest days, nutrition) essential in fitness preparation?

    Adaptation and strength gains occur during recovery, not during the workout itself; insufficient recovery leads to fatigue, plateau, injury and reduced performance.

14. What is the FITT principle for structuring exercise?

    Frequency, Intensity, Time and Type — the four variables you adjust to design and progress a training programme.

15. What is the difference between acute and chronic stress during a long selection process?

    Acute stress is short-term and can sharpen performance; chronic stress is prolonged and harmful, eroding sleep, focus, health and decision-making over the months of selection.

16. Name effective evidence-based strategies for managing stress across a long selection process.

    Regular exercise, good sleep hygiene, controlled breathing/relaxation, time management and planning, realistic goal-setting, and using support networks rather than isolating.

17. How can controlled breathing help during high-pressure assessment stages?

    Slow diaphragmatic breathing activates the parasympathetic nervous system, lowering heart rate and arousal, which improves focus and reduces the fight-or-flight response.

18. What is reflective practice?

    The deliberate process of reviewing your own performance and experiences, analysing what happened and why, and drawing lessons to improve future practice.

19. Describe a common reflective practice model used in policing/professional development.

    Gibbs' Reflective Cycle: Description, Feelings, Evaluation, Analysis, Conclusion, and Action Plan — a structured loop for learning from experience.

20. What does continuous improvement mean for a police candidate?

    Treating each assessment stage as a learning opportunity, systematically acting on feedback and self-reflection to incrementally raise performance over time.

21. How should you handle constructive feedback during selection?

    Listen without defensiveness, seek to understand the specific behaviour cited, separate the message from the emotion, and convert it into a concrete action to improve.

22. Why is a support network valuable throughout police selection?

    It provides emotional resilience, practical help, honest feedback, accountability and perspective, reducing isolation and helping sustain motivation over a long process.

23. What does preparing for academy and operational demands involve?

    Building physical fitness and resilience, developing study/learning habits for legal and procedural knowledge, adjusting to shift work, and mentally preparing for exposure to difficult, high-pressure situations.

24. Why must integrity and the disclosure obligation continue beyond the initial vetting decision?

    Vetting is ongoing; officers must continue to declare changes in circumstances (debts, relationships, associations) throughout service, because integrity and suitability are continuously reviewed.

What this deck covers

Personal Readiness, Vetting and Fitness flashcards FAQ