BOOK 96 Flashcards
Physical Fitness can be described as a measure of the body’s what?
As a measure of the body’s strength, stamina and flexibility
The human body contains more than _____ muscles.
More than 600 muscles. Overall it is more than half muscle
What are the three categories of exercises?
1) Warm-up exercises
2) Cardiovascular (endurance) activities
3) Conditioning (strength) exercises
What are warm-up exercises?
The warm up exercises stretch and limber up the muscles and speed up the action of the heart and lungs, thus preparing the body for greater exertion and reducing the possibility of unnecessary strain
What are cardiovascular activities?
The cardiovascular activities has a special purpose. That is, the training of the heart, circulatory and pulmonary systems. These activities must be sustained over at least a 15 minute period.
Cardiovascular activities must be sustained over at least a _______ period.
At least a 15 minute period
What are conditioning exercises?
The conditioning exercises are systematically planned to tone up abdominal, back, leg, arm and other major muscles
A planned conditioning program should gradually stretch what?
Should gradually stretch your tolerance
TRUE OR FALSE: When starting a planned conditioning program, there is no need to set a goal for yourself.
TRUE
TRUE OR FALSE: It is better to exercise for longer periods at a low intensity than to attempt to squeeze in exercise at a high intensity in a short period.
TRUE, time is in your favor, permit it to work in your benefit
The heart is a bundle of muscles about the size of ________.
About the size of your fist
The muscles of the heart are contracting and relaxing at an average rate of ____ times per minute at rest.
At an average rate of 72 times per minute at rest, which adds up to about 100,000 times a day or nearly 40,000,000 times a year
The heart pumps more than _______ of blood each day.
More than 4,000 gallons
The contraction that squeezes the blood from the heart is called _____ and the relaxation of the heart muscles is called ______.
Systole; diastole
The body contains about ____ of blood.
About 5 quarts of blood
For a heavy cigarette smoker, (over 20 cigarettes a day) there is a _____ to 1 greater chance of having a heart attack as compared to a non-smoker.
3,112
According to the information compiled by the American Medical Association, just ____ inhaled puffs on a cigarette increase the resistance in the air pathways of the lungs.
Just 10 inhaled puffs. The choked-up conditions persists for an hour after each cigarette
TRUE OR FALSE: Your physical performance is affected when you smoke.
TRUE, because the body loses some of its ability to transport oxygen from the lungs to the muscles
TRUE OR FALSE: Through a systematic exercise program and abstaining from smoking, the damage already done to the lungs can, in most cases, be reversed toward normal function
TRUE
Low back syndrome accounts for approximately ___% of all medical expenses and disability pensions incurred by the Fire Service not to mention personal trauma.
20%
Obese individuals have ______ the chance of succumbing to a fatal heart attack, ______ times the chance of dying from diabetes and also have a greater tendency to suffer high blood pressure and other physical as well as some social problems than individuals who maintain their normal body weight.
Twice the change of succumbing to a fatal heart attack; 10 times the chance of dying from diabetes
What is the cause of obesity?
The simple fact is that obesity is in 95% of the cases, the result of OVER EATING AND LACK OF PHYSICAL ACTIVITY
Diet along will result in a weight loss than is ___% fat and ___% lean body tissue.
60% fat and 40% lean body tissue
Diet AND exercise result in a weight loss of ___% fat and ___% lean body tissue
75% fat and 25% lean body tissue
You must expend ______ calories to lose 1 lb of weight.
3,500 calories
Not only is proper nutrition important for controlling diseases, it is also important for what?
To provide adequate energy to meet the physical demands of firefighting
__________ furnish most of the energy we need to perform heavy work and even to think clearly.
Carbohydrates
For most firefighters, _____ grams of carbohydrates are sufficient.
150 grams
________ is required for normal growth and repair of body cells.
Protein
What is the recommenced daily requirement of protein for adults?
Approximately 60 grams
Most firefighters consume almost _____ the daily recommenced amount of protein in two meals at the station.
Almost twice
_____ is essential to the body as a source of energy.
Fat
The normal diet should consist of ___ parts carbohydrates to ___ part fat and ___ part protein.
Two parts carbohydrate to one part fat and one part protein
Obesity is defined as what?
Obesity is defined as an excessive amount of stored body fat
Exact methods of measuring fat indicate that men should not carry over ___% of their weight as fat.
25% of their weight as fat
Only ___% of obese people reach the age of 60 compared to ___% of slim persons.
60%; 90%
________ is the number one killer of man in our Western society and is responsible for more disability pensions for firefighters than any other illness.
Heart disease
What is the most common form of heart disease?
Atherosclerosis, or coronary heart disease
What is atherosclerosis?
The accumulation of fatty substance (cholesterols and triglycerides) in the coronary arteries, which reduces blood flow and oxygen supply to the heart muscles
An inadequate oxygen supply to the heart is known as _______.
Ischemia
The American Heart Association recommends that egg consumption should be limited to ____ per week.
Limited to 4 per week
What are the 5 cardinal factors?
1) Elevated blood fats (cholesterol)
2) Elevated blood pressure (hypertension)
3) Cigarette smoking
4) Overweight (obesity)
5) Physical inactivity
What are the three terms normally associated with heart rate?
1) Resting heart rate
2) Maximum heart rate
3) Exercise heart rate
Resting heart rate is when a person is sitting and has not taken any stimulants for at least ______ or done any amount of heavy work or exercise during he same time period
30 minutes
What is the normal resting heart rate for males?
Between 60 and 78 beats per minutes
What is maximum heart rate?
Is based on a periodic constant heart rate of 220 beats per minute minus the members age
What is exercise heart rate?
Is the heart rate that should be achieved by a member during exercise. The accepted predicted heart rate used in exercise for assumed normal healthy persons, is 70% of that persons maximum heart rate
What are three acceptable methods used to exercise a person for cardio respiratory evaluation?
1) Step bench
2) Treadmill
3) Bicycle exercise with ergometer
For the bench test, the bench height may be __, __ or __ inches depending on the physical condition of a person.
12, 15 or 18 inches
Exercise demands a consistent regular routine. A minimum of ____ times per week for at least ___ minutes per session is required.
3 times per week for a minimum of at least 30 minutes
Exercise unlike food, cannot be stored in the body. After _______ without exercise the body begins to decondition and exercise must be replaced.
After 2-1/2 days
TRUE OR FALSE: During any beneficial conditioning program perspiration will be present, but profuse sweating should be avoided.
TRUE
What apparel should be worn while working out in warm weather? Cold weather?
Shorts, or light-weight pants and shirt, should be worn during warm weather. Cotton sweat suits are good in cool weather
Body temperatures during extreme physical stress in the heat may reach ______.
104 degrees F
In the Fire Department Physical Fitness Program, what is the best time to exercise?
The first thing in the morning is probably the best
Where are good areas for physical exercise?
The dormitory, handball court, apparatus floor and outside yards offer good areas for physical exercise
After exercise, what types of showers are recommended?
Cool or lukewarm showers are recommended
TRUE OR FALSE: Warm-up exercises housed not be intense or involve any rapid jerking movements.
TRUE, they should be accomplished using SLOW, SMOOTH EVEN MOTIONS
Book 96 recommends that individuals ages 21-29 receive periodic medical examines every _______? 30-39? 40-70?
21-29: every 3 years
30-39: every 2 years
40-70: every year
