Plan for a Successful JST Experience
- Avoid junk food and concentrate on a well balanced diet for several days before the test.
- Avoid tranquilizers and stimulants such as caffeinated beverages especially on the day of the test.
- Studies have shown that brief, but intense exercise will use muscle glycogen and blood glucose (carbohydrate) at a very high rate. To optimize performance and enhance the recovery from this type of intense exercise, we suggest the following nutritional guidelines:
- To have carbohydrates available for energy production, applicants should consume a moderate to high carbohydrate diet (60-75% of the total kcal consumed per day) for 2-3 days prior to testing. We suggest carbohydrates from whole grains (breads, cereal, rice, pasta), vegetables (carrots, corn, potato, squash), fruits (dried, juice, or solid such as orange, apple, etc.), and dairy (fat-free yogurt, skim milk, low-fat ice cream) food groups. Foods such as baked beans, pretzels, baked chips and low-fat cookies are other sources of carbohydrate.
- To recover from a day of intense activity and to restore muscle carbohydrate, it is recommended that a total of 400-800 grams of carbohydrate be ingested depending upon the amount and intensity of the testing and your body size (bigger people need more carbohydrate). In addition to the carbohydrate, school safety agents should consume 15-25 grams of protein with each carbohydrate feeding (20 grams of protein is found in one 3-oz. serving of meat).
- To prevent dehydration during testing, candidates should drink water every 20-30 minutes all day. Sports drinks are not necessary, but candidates may drink them to help replenish carbohydrate and maintain electrolyte balance. These fluids are convenient, effective and good tasting.
- To maximize performance during testing, we recommend rest for the two days prior to testing. If a candidate must exercise, only very light training should be undertaken over approximately two days leading up to testing. Muscle fatigue, muscle soreness and muscle depletion of energy stores will lead to poor performance on this test.
- In conclusion, applicants should consume a carbohydrate rich diet, but include adequate protein intake as suggested above. Also drink fluids (water, sports drinks) and take a rest day from exercise training prior to testing.
- Get a good night's sleep before the test.
- Be non-smokers if at all possible or have refrained from smoking for at least 90 minutes prior to testing).
- Refrain from any exercise training for at least 24 hours before testing.
- Refrain from eating for at least 1.5 hours before testing.
- For both comfort and safety, wear a T-shirt (long sleeve T-shirt or, sweatshirts are permissible), sweat pants and court shoes/sneakers (running shoes are discouraged as they yield increased risk for ankle injury). A pair of snug, batting –style gloves are recommended for testing but not required.
- Avoid alcohol several days prior to testing. Simple activities such as regular stretching and running routine can greatly enhance your chances of doing well on a physical ability exam. Please remember to keep safety in mind when training, and always consult a physician before beginning any physical fitness program.
On the day of testing you will be required to wear long pants. Please Note: You will not be allowed to participate in the examination if you are not wearing long pants. Shorts are not allowed for safety reasons.JST Training Tips content