If you’re wondering how to pass your PARE test in Alberta, BC, or beyond, we’re here to help.
How to pass your PARE test in Alberta
People are shocked when they try and then fail their law enforcement fitness tests and I get asked all the time how it happened…..
These are the top 3 reasons you can fail your PARE fitness test.
- You think you are “fit” enough –
- You didn’t train at a high enough intensity or utilize the correct training before you ran – see #1
- You didn’t run a practice test before you ran an official test … because see #1
If you leave your fitness test until the last step of your application process and can’t pass the test in time to be accepted by the recruiters, you will have to say BYE BYE to that dream law enforcement job you have been waiting for!!
Don’t be stupid…… be prepared!!
Preparing yourself to pass the PARE to work in law enforcement in Alberta, Canada.
How to prepare for the PARE Tip #1:
The key to preparing for any law enforcement fitness test is finding a dedicated PARE testing facility with knowledgeable staff. Blue Line Fitness Testing offers both the Correctional Officers Physical Abilities Test (COPAT) and the Physical Abilities Requirement Evaluation (PARE) which are requirements for careers in corrections, transit peace officers, municipal peace officers, Canadian Border Services Agents and Sheriffs as well as police. As a former correctional officer and manager in Alberta for almost 2 decades, I started Blue Line Fitness Testing because I saw the need for supportive, technical based training and testing facilities, however, opportunities to bring people like this into these careers was severely lacking. As a certified fitness and yoga instructor for the past 17 years, I wanted to marry up my love for fitness and motivation, with my experience and tactical knowledge from law enforcement. Blue Line Fitness Testing is here to ensure you have a personalized, supported and successful journey to the career you dream of.
Dedicated PARE testing facilities in Canada.
- Blue Line Fitness Testing – Edmonton, Alberta
- Redline Conditioning – Langley, BC
- Code 5 Fitness – Vancouver, BC
- University of Regina – Regina, SK
- University of Manitoba – Winnipeg, MB
How to prepare for the PARE Tip #2:
PRACTICE, PRACTICE, PRACTICE!! It really does make a massive difference!
Time and time again, people go into their tests under prepared and not knowing what to expect. Running a practice test can be the difference between passing and failing. A rugby player will perform strength and conditioning drills to be faster and stronger, but it doesn’t make them a better player. They still need to practice handling skills, kicking skills, running and tackling drills, and so forth to become a next level player.
The same goes for your PARE test. Having a high level of fitness is necessary, but to take it to the next level, you need to practice the hurdles, the vault, the push/pull, etc.
Blue Line offers practice test dates to allow you try the equipment and ensure your fitness level is optimal prior to certification. A practice test includes a full walk through of the course including tips and tricks along the way to maximize your efficiency and minimize your time. You then get as much time as you wish to practice and play around on the obstacles with individual feedback being given. We then run you through a full test and provide a written evaluation at the end that details where your challenges and strengths are. We can then develop a fitness strategy for a successful run the next time.
How to prepare for the PARE Tip #3:
Your mental game is just as important as your physical game! You can be completely prepared physically – strength, cardio, skills; but if your mental game is lacking you may not perform as well as you should. Before you run your official test and after your practice test when you have a realistic idea of the level of intensity you will need to bring to testing day, begin to work on any anxiety and stress through mindfulness/relaxation, distraction and correcting negative thinking. Guided imagery and visualization can also prepare you for the different elements of the physical tests you need to complete.
By attending our Test Titans workshops, combined with physical preparation, you will walk out with the tools needed to excel in whichever testing you undertake.
How to prepare for the PARE Tip #4:
INCREASE the intensity of your training – like majorly! Many people severely underestimate the difficulty of the test. Here’s why:
You jump onto YouTube or Google and look up the PARE. You find several videos of people (i.e. trained instructors that have ran this test hundreds of times) running at what looks like jogging speed through the course. You get a false sense of security because you think “Well, I run 5kms, 3 times a week, and I do some spin classes and lift weights here and there. And spin class is hard! I got this in the bag!”
Often times people think they are getting enough cardio training with 3x/week of moderate intensity sessions. If you’re looking for general health training, then this would be fine. However for the fitness level you will need to pass your PARE, it is not. These tests push you to your cardiovascular limit, and if you’re not used to pushing your limits, then the first time you take the PARE test will be an eye opener. You need to know what it’s like to push yourself. You have to experience being in extreme discomfort and tolerate the pain and level of extreme effort that comes with the test. If you can make the training hard, then the test should feel like a walk in the park.
Not sure what to do or how to train for your law enforcement fitness test? Blue Line has several weekly classes such as our Mighty Titans HIIT classes, our Functionally Fit classes and our Open Gym sessions to help you out! We also have our Blue Blood program for those who do not live in Edmonton that can be done in their own space and time.
Tips to help you pass the PARE test in Canada
Now you have fully prepared to pass your PARE – What else can you do in the days leading up to your fitness test? Proper nutrition, hydration, self-care, and conditioning have to be combined to put the body in an optimal state for success. It is so important to be consistent with these as you approach your official testing day. Being dehydrated or not properly fueled can lead to muscle spasms, fatigue and extreme dry mouth as you run, making the PARE even more challenging than it already is.
Nutrition and HYDRATION ARE key factorS for a successful PARE test.
The day before and the morning before your test, you need to choose proper fuel for your body to perform optimally. Quick burning carbohydrates such as pasta or oatmeal paired with some healthy sugars from fruit such as bananas or apples will give you the energy your body needs to burn quickly. Hydration is also so very important. Human Kinetics shows that exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Dehydration can also affect performance by:
- Reduction in blood volume
- Decreased skin blood flow
- Decreased sweat rate
- Decreased heat dissipation
- Increased core temperature
- Increased rate of muscle glycogen use
You should be aiming to drink 2-3L of water daily but this is especially important in the 2-3 days before your test.
Sleep is a key factor for passing the PARE.
Adequate and quality sleep is imperative to passing. Poor sleep affects our bodies and minds and may increase the risk of both injury and illness in participants, not only decreasing health but also potentially derailing performance through a decline in training. According to the American Academy of Sleep Medicine, adults require between 7 and 9 hours of sleep for optimal performance and health, however duration is only one component of sleep. The importance of sleep quality is being increasingly recognized, and it has been suggested that athletes or those performing high intensity activities may require more sleep than nonactive individuals to allow for adequate recovery and adaptation between sessions of exercise (9 or 10 hours of sleep instead of 7 to 9 hours).
Proper sleep routines are important, including a proper sleep environment and schedule. Sleeping environments should be:
- comfortable,
- cool,
- dark,
- without electronic devices, and
- with minimal ambient noise or distraction.
You should be aiming to establish consistent sleep and wake times and incorporate a 30- to 60-min period of quiet relaxation before bedtime that can help facilitate falling sleep in the weeks leading up to your test.
We can help you pass the Physical Abilities Requirement Evaluation (PARE) test if you want to enter law enforcement in Canada.
Blue Line has experienced instructors and certified coaches who know exactly how to get people into the physical and mental condition they need to pass their PARE as part of any law enforcement entrance testing protocols.
Are you ready to run and pass your PARE? Contact us today to start your journey towards your law enforcement career.
For more information on PARE prep and testing or any of the other law enforcement testing Blue Line offers, check out these pages and posts:
PARE Testing Alberta page
Becoming a Fish & Wildlife Officer in Alberta
Sirens, Slammers and Service – A podcast for first responders
