Physical Fitness and Health-Related Knowledge
The Police fitness test in Poland typically includes a shuttle run (bieg wahadłowy), a sit-up test, a pull-up or strength test, and an endurance run, scored against age- and sex-specific tables. Understand the components of fitness the test measures: aerobic endurance, muscular strength and endurance, speed, agility and flexibility. Learn the basic physiology: warm-up raises muscle temperature and reduces injury risk; cool-down aids recovery; hydration and sleep affect performance; overtraining shows as persistent fatigue and declining results.
Know the principles of training: progressive overload, specificity, reversibility and recovery. A rule of thumb is the FITT principle - frequency, intensity, time, type - and the 10% rule for increasing weekly training volume. Learn basic first aid relevant to physical effort: recognising heat exhaustion versus heat stroke, handling a sprained ankle (rest, ice, compression, elevation), and the recovery position.
Traps: questions that confuse muscular strength with muscular endurance; assuming stretching before exercise prevents all injuries; treating heat stroke as a minor condition; confusing aerobic and anaerobic effort. Rule of thumb: if the scenario describes sustained effort over minutes, it is aerobic; if it describes a short maximal burst, it is anaerobic - and the training must match the demand (specificity).