01: Fitness and Wellness Flashcards
Physical fitness description
“Stuff you can do that can be measured”
the condition of the body that enables an individual to use his/her body in activities requiring _____ without undue experience of fatigue and exhaustion.
muscular strength muscular endurance CV endurance flexibility agility power speed
Eustress
Positive stress
Distress
Negative stress
Principles of an exercise program
Progressive Overload
- as body adapts, exercise duration/intensity increases
Regularity and Recovery
- be regular and provide time for recovery
Specificity
Balance
FITT
Frequency
Intensity
Time
Type
Fitness
is the key to performance and is directly related to the ability to perform job functions
Wellness
“How you feel”
Health status for an individual and their risk potential
Components of fitness
Functional and Health related fitness
(this is the most important)
Motor Fitness
Fitness/Wellness pyramid levels
Top to bottom:
Self-responsibility Stress management Tobacco cessation Weight control Proper nutrition Regular exercise
Essential dietary components
Carbohydrates
Fats
Proteins
Vitamins
(don’t provide energy, but are essential to cell processes)
Minerals
(inorganic substance needed for metabolism)
Water
(most important mineral)
Healthy nutritional strategies
Healthy diet Be physically active every day Build a healthy base Choose sensible foods and beverages Practice the 80/20 rule
The key to officer safety
Hypervigilance
Three basic approaches to stress management
Avoid (exposure)
Alter (attitudes and perspective)
Adapt/Accept
Five phases of transition
Denial
Anger
Bargaining
Depression
Acceptance
SAD PERSONS
risk factors/common signs of suicidal behavior
Sex (male)
Age (15-34 and 65+)
Depression
Previous exposure to suicide Ethanol (alcohol/drug abuse) Rational thinking loss Social support lacking Organized plan No Spouse or significant other Sickness
