BPOC 736, Fitness Wellness and Stress Management

Question 1

What is “physical fitness”?

Answer 1

(1) Physical Fitness involves a combination of fitness routines that work different muscle groups as well as the heart and lungs. (2) When the human anatomy is conditioned to the point that an individual may use his/her body in activities without experiencing undue fatigue or exhaustion.

Question 2

What is “wellness”?

Answer 2

(1) Wellness consists of a person’s health/disease status and risk potential. (2) A person’s “wellness” may fall anywhere along a continuum from near-death to optimal well-being.(3) Wellness is not just the absence of disease, but a state of positive wellbeing. (4) A person can be physically fit but not well – wellness goes beyond performance. (5) Functional and Health-Related Fitness = Being a fit, functional, productive human being for a lifetime.

Question 3

What six factors combine to reach “Total Wellness”?

Answer 3

(1) Positive lifestyle, (2) health behaviors, (3) physical fitness, (4) mental wellbeing, (5) spiritual wholeness, (6) socio-emotional wellness

Question 4

Name the two components of wellness.

Answer 4

Functional and Health-Related Fitness, Motor Fitness

Question 5

What functions make up “Functional and Health-Related Fitness”?

Answer 5

(1) Cardiovascular fitness or endurance, (2) flexibility, (3) muscular endurance (dynamic strength, (4) muscular strength (absolute strength), (4) body composition

Question 6

What functions make up “Motor Fitness”?

Answer 6

(1) Agility, (2) anaerobic power (speed), (3) explosive leg strength

Question 7

What is key to the ability to perform job functions in the law enforcement profession?

Answer 7

Fitness

Question 8

How does fitness impact your ability to perform your job?

Answer 8

(1) Improved capability for specific task performance, (2) Improved ability to mobilize the body efficiently, (3) Improved tolerance to fatigue, (4) Reduced risk of injuries when doing physical tasks, (5) Better psychological preparation, (6) Reduced stress and health risks

Question 9

What does “fitness” mean to a police officer?

Answer 9

Physical Fitness. Physical fitness is “the ability to perform physical activities such as job tasks with enough reserve for emergency situations and recreational pursuits.” Too often we consider exercise to be the definition of “fitness,” but fitness does not stop at exercise.

Question 10

What is the meaning of “Total Fitness”?

Answer 10

The benefits of a healthy diet, lower risk of heart and other health problems, more energy for pursuits and use-of-force situations, “total health,” exercise, weight manaagmeent stress management, smoking cessation, substance abuse prevention

Question 11

What did a fitness program look like before the 20th century?

Answer 11

Staying alive kept you fit – chopping wood, carrying the wood to the house, going to the creek for water, walking to a friend’s house for a visit, gardening and hunting to provide food.

Question 12

What does the term “physical readiness” mean?

Answer 12

Rather than what people often think of as physical fitness (going to the gym and jogging on the treadmill), to a police officer, physical readiness is preparing the muscles and lungs you would need for the type of work you do.(sprinting, jumping, climbing, sustained physical exertion,)

Question 13

“Physical Readiness” refers to two categories of fitness and eight specific areas of fitness police officers must be conditioned for. Name those categories and the eight areas of fitness you need to constantly train for.

Answer 13

Functional or Health-Related Fitness. Body composition, cardiorespiratory endurance, flexibility, muscular endurance, muscular strength, motor fitness, agility, anaerobic power, explosive leg strength (power).

Question 14

What determines your “body composition”?

Answer 14

The balance between fat and lean tissue in your body. (1) the lower the percentage of body fat, the more efficiently you move, (2) an appropriate level of body fat contributes to a healthy appearance, body mass index (BMI).

Question 15

What are the components of Cardiorespiratory Endurance?

Answer 15

Anaerobic power or stamina, Ability to complete the activities required by the body to combine its energy sources with oxygen,

Question 16

What determines your “flexibility”?

Answer 16

The range of motion of a part of the body around a joint

Question 17

How does flexibility relate to your daily job duties?

Answer 17

Aids with bending and reaching

Question 18

What makes up “muscular endurance”?

Answer 18

the ability of the muscles to make repeated contractions without undue fatigue.

Question 19

How does “muscular endurance” relate to your daily job duties?

Answer 19

Important in use-of-force situations (pulling, pushing, lifting, carrying, dragging people or objects)

Question 20

What is “agility”?

Answer 20

The ability to make quick movements

Question 21

How does “agility” relate to your job duties?

Answer 21

Changing directions while sprinting, weaving around obstacles while in pursuit of a suspect

Question 22

What is “anaerobic power”?

Answer 22

The ability to make short, intense bursts of maximum effort

Question 23

How does “anaerobic power relate to your job duties?

Answer 23

It is important in pursuits and use-of-force situations

Question 24

What is “explosive leg strength or power”?

Answer 24

The ability to jump with power

Question 25

How does “explosive leg strength relate to your job duties?

Answer 25

Contributes to the ability to make short, intense bursts of effort, jumping over obstacles, and sprinting in pursuit situations

Question 26

Name five critical consequences of poor performance if you are unable to perform at the level of physical readiness.

Answer 26

Failure to provide needed services, property loss or damages, failure to apprehend the suspect, possible injury, possible loss of life.

Question 27

What are the benefits of a fitness program?

Answer 27

Better job performance, improved performance of essential physical tasks, reduced likelihood of using excessive force, improved health, prevent health problems, longer life span, better quality of life, less risk of disability, lower department costs, Improved performance of essential physical tasks

Question 28

Name five reasons to decide to get more active.

Answer 28

Emotional (e.g., to combat depression), Mental (e.g., to improve alertness), Physical (e.g., to lose weight), Health (e.g., to prevent heart disease), Performance (e.g., to be someone your partner can count on)

Question 29

Name three steps that should be included in a warmup session.

Answer 29

Dynamic stretching and joint movements with a cardiovascular warmup (gets heart rate up), Lighter, less intense movements similar to the cardiovascular exercise is a good warmup (fast walking and slow job to prepare for a job/run aerobic exercise), Allows body to warm up and redistribute blood to working muscles,

Question 30

Describe the workout portion of a fitness training session.

Answer 30

Exercise with intensity and/or duration to develop and maintain one or several components of fitness

Question 31

Describe the cool down portion of a fitness training session.

Answer 31

Allows for gradual transition from vigorous exercise to normal through less intense total body movements followed by slow, sustained static stretching, Strength training can be added before the stretching if cardiovascular and strength components are trained in the same exercise session,

Question 32

Name three considerations when working or exercising in extreme heat.

Answer 32

Reduce exercise intensity, Postpone exercise if high heat indexes are encountered, Heat indexes above 105 indicate that heat stress is likely

Question 33

Name what changes you should make to your water consumption when working or exercising in extreme heat.

Answer 33

8-10 glasses of water per day (1 gallon) if not exercising in the heat, exercising in the heat, drink before, during and after exercise (or work), drink 2-1/2 cups of water 2 hours prior to exercise, 2-1/2 cups 30 minutes to an hour prior to exercise and 4 ounces every 20 minutes during exercise.

Question 34

Name the three sources of energy, list them in order of “quick” “slow” or “slowest” source.

Answer 34

Carbohydrates (quick), protein (slow), fats (slowest)

Question 35

Name the three “fuel” elements.

Answer 35

Carbohydrates, fats, proteins

Question 36

Name three “non-fuel” nutrients.

Answer 36

Vitamins, minerals, water

Question 37

How do carbohydrates help the body?

Answer 37

The body’s preferred source of energy, helps body burn fat efficiently, main source of energy for the brain, fiber helps the digestive system work efficiently, highly restricted carbohydrate diets are usually not advised because of the performance and health benefits carbs provide.

Question 38

What are the daily carbohydrate needs for an athlete?

Answer 38

70% of total daily calories

Question 39

What are the daily carbohydrate needs for non-athletes?

Answer 39

55% to 60% of total daily calories

Question 40

Name two types of carbohydrates.

Answer 40

Simple and complex carbohydrates

Question 41

What would be considered simple carbohydrates?

Answer 41

Sweets, soft drinks, white flour, ice cream, cake

Question 42

What do carbohydrates do in the body?

Answer 42

Blood sugar rises and falls quickly; energy is not long-lasting; causes drastic peaks and valley in energy, Considered “empty calories” because they are low on nutrients, Reducing simple carbs is a positive nutritional and performance choice

Question 43

What would be considered complex carbohydrates?

Answer 43

Potatoes, whole grains, beans, fruits, vegetables

Question 44

What do complex carbohydrates do in the body?

Answer 44

Full of vitamins, minerals, and fiber; energy is provided slowly and gradually, increasing the intake of complex carbs is a better nutritional and performance choice.

Question 45

What are called the “building blocks of the body” and are used to build, maintain, and repair tissue?

Answer 45

Amino acids

Question 46

What are used as emergency energy if carbs are not available for fuel and to build components in the blood that carry oxygen and fight infection?

Answer 46

Proteins

Question 47

What foods are considered proteins?

Answer 47

Meat, fish, poultry, eggs, milk, beans, soybeans

Question 48

What percentage of our daily calories should be from proteins?

Answer 48

12-15%

Question 49

Is it true that building muscle mass and gaining strength requires large amounts of protein?

Answer 49

No

Question 50

What food group provides the most concentrated source of calories?

Answer 50

Fats

Question 51

Why is some fat needed by the body?

Answer 51

Necessary for nerve functioning, storing fat soluble vitamins, insulation, protection for body organs, nerve functioning, storing fat soluable vitamins, insulation, protection for body organs.

Question 52

Name some sources of fats.

Answer 52

Butter, cream, oils, packaged snacks, cheese, nuts, baked goods

Question 53

What percentage of our daily calories should be from fats?

Answer 53

No more than 30% of total calories; no more than 7-10% for people with heart or cholesterol problems

Question 54

What types of fats are considered an acceptable substitute for “bad” fats?

Answer 54

Unsaturated (poly and mono)

Question 55

What types of fats should just be eliminated from the diet?

Answer 55

Artificial trans fats, hydrogenated oils, tropical oils

Question 56

Name some saturated fats (“bad” fats).

Answer 56

They are solid at room temperature and come from animal sources (milk, cheese, butter, beef, pork)

Question 57

Name some unsaturated fats (acceptable substitutes for bad fats).

Answer 57

They are liquid at room temperature and come from vegetable sources; can help control cholesterol levels and prevent strokes and heart attacks (safflower oil, olive oil, canola oil, avocados, nuts)

Question 58

Name some artificial, hydrogenated, and tropical oils (to do away with)

Answer 58

Coconut oil, palm kernel oil, sweets and baked goods

Question 59

How do fats affect the way cholesterol is metabolized in the body?

Answer 59

Cholesterol is essential to body functions (too much cholesterol can lead to stroke or heart attack)

Question 60

How does HDL cholesterol (the “good cholesterol”) help the body?

Answer 60

It carries cholesterol to the liver; it is protective, so the more the better; exercise and weight loss contribute to increasing HDL

Question 61

How does LDL cholesterol affect the body?

Answer 61

Known as the “bad” cholesterol. Reducing unsaturated fats can reduce LDL. Trans fat (seen in packaged cookies, crackers, pastries, and chips)

Question 62

How should calories be distributed for the average person?

Answer 62

Fats – 24%; Proteins - 14%; Carbs - 62%

Question 63

What organic substances are essential for metabolism, growth, and development?

Answer 63

Vitamins

Question 64

What inorganic substances are needed in very small quantities?

Answer 64

Minerals

Question 65

Is it necessary to take vitamins and minerals that exceed 100% of the RDA (Recommended Daily Allowance)?

Answer 65

No. It may be dangerous. Vitamins and minerals can change the impact the absorption of others.

Question 66

What is the most important mineral?

Answer 66

Water

Question 67

How much water should you drink each day?

Answer 67

6-8 eight-ounce glasses; more if you are exercising or work outside

Question 68

When should you drink water in connection with exercising?

Answer 68

Before, during and after

Question 69

What percentage of your plate should contain vegetables?

Answer 69

25%

Question 70

What percentage of your plate should contain whole grains?

Answer 70

36%

Question 71

What percentage of your plate should contain fruits?

Answer 71

25%

Question 72

What percentage of your plate should contain proteins?

Answer 72

14%

Question 73

What is the 80/20 Rule?

Answer 73

If you eat healthy 80% of the time but allow some “treats” 20% of the time, you are more likely to stick with the plan.

Question 74

What is “stress”?

Answer 74

The natural reaction of the mind and body to a demand placed on it – pleasant or unpleasant; Biochemical and hormonal processes which affect physical and psychological functioning; You NEED stress! Stress adds flavor, challenge, and opportunity. But, unmanaged, stress can seriously affect your physical and mental wellbeing.

Question 75

What is “eustress”?

Answer 75

A stressor that is perceived as positive, such as a promotion, getting married, or achieving an accomplishment.

Question 76

What is “distress”?

Answer 76

A stressor that is perceived as negative, such as an injury, illness, divorce, or being fired.

Question 77

What is “acute” stress?

Answer 77

A short-term stress with a quick resolution; our bodies are ready to “fight or flee”; Example: a dog attack

Question 78

What is “chronic” stress?

Answer 78

Prolonged, unrelieved stress (a/k/a “cumulative” stress); Prolonged wear and tear from too many demands; Example: Burnout – losing energy and interest

Question 79

What are “daily” stresses?

Answer 79

They may be acute or chronic or both

Question 80

What is “critical incident stress”?

Answer 80

Incident-specific; psychological and physical discomfort from two days to one month; considered a “normal” response to an abnormal extreme incident (i.e., a house fire, an assault, a use-of-force incident); brains are the same as bodies; repeated traumas cause changes; exposure to repeated traumatic events impacts the brain; it is imperative that officers learn symptoms, causes, and coping skills

Question 81

What is a “stressor”?

Answer 81

A demand, real or imagined, that disrupts a person’s equilibrium and initiates the stress response.

Question 82

List some examples of stressors.

Answer 82

Social, psychological, spiritual, or physical; positive (eustress) or negative (distress); non-specific and vary only in degree and duration; not influenced by the situation or the demand

Question 83

Are physiological changes good or bad?

Answer 83

Lifesaving; arousing the individual to fight or flee

Question 84

When a threat or demand is perceived and interpreted by the cerebral cortex, what happens?

Answer 84

Sets into motion the nervous and hormonal changes that prepare of the physical response; works well for acute stress but not so well for the chronic stress an officer frequently faces

Question 85

What are the three parts of the nervous system?

Answer 85

Central Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System

Question 86

What is the Central Nervous System responsible for?

Answer 86

Brain and spinal cord (It is known as the “command center”)

Question 87

What is the Sympathetic Nervous System responsible for?

Answer 87

Creates biochemical changes to the mind and body to prepare to respond to the threat (fight or flight); like pushing the accelerator of a car.

Question 88

What is the Parasympathetic Nervous System responsible for?

Answer 88

Responsible for rest, digestion, and nutrients.

Question 89

What happens when the Central Nervous System perceives a threat?

Answer 89

The Central Nervous System activates the Sympathetic Nervous System, and the Parasympathetic System is reduced.

Question 90

What systems does the Sympathetic Nervous System activate increases in?

Answer 90

Heart rate, blood pressure, breathing, sweating, oxygen consumption, muscle tension, alertness

Question 91

What happens after the Sympathetic Nervous System goes to work setting off the “Stress Cocktail”?

Answer 91

Blood is shunted to the arms, legs, and brain; blood is shunted away from noncritical organs (stomach, liver, intestines, immune system); clotting

Question 92

What happens after all of the blood systems have done their job?

Answer 92

Senses related to threat become more acute; depth perception is reduced; pupils dilate; changes in hearing, vision, and time perception

Question 93

What happens after the senses and perceptions have gone to work?

Answer 93

The Parasympathetic Nervous System is turned off or reduced; Digestion slows or stops as blood is needed elsewhere; The immune system is compromised; Noncritical systems are shut down; Tissue building and repair stops

Question 94

What happens when the threat is resolved?

Answer 94

The Sympathetic Nervous System decreases, the Parasympathetic Nervous System increases, digestion resumes, the Immune system pick up, the body goes about repair.

Question 95

The Sympathetic Nervous System cannot stay in high alert, and the Parasympathetic Nervous System cannot remain off for an extended time. What happens if they do?

Answer 95

This creates wear and tear, The smooth transition is impaired, This causes the following symptoms: high blood pressure, irritability or hostility, cancer, heart disease, impaired sleeping, impaired sexual function, and skin disorders.

Question 96

What has to happen to return the systems to their proper positions?

Answer 96

Stress management techniques are needed

Question 97

List cognitive and emotional changes that may take place as a result of a threat perception?

Answer 97

Cognitive impairments include impaired decision making, memory, ability to focus or engage in a task, alcoholism, suicide, abrupt change in typical behavior patterns, rapid mood changes, overly suspicious, overly irritable to overly hostile, blaming others for problems, argumentative, depressed.

Question 98

What physical changes may take place as a result of a threat perception?

Answer 98

Digestive disorders, headaches, excessive illnesses, high blood pressure, sleep disorders.

Question 99

What social changes may occur as a result of a threat perception?

Answer 99

Emotional distancing, relationship problems, divorce.

Question 100

What are some stressors peace officers encounter that are outside of their agency but part of their job?

Answer 100

Frustration with judicial system, Lack of consideration by the courts for scheduling officer appearances, Perceived lack of public support, Negative or distorted media coverage of policing, Officers’ dislike of the decisions and interests of city council, county commissioners, or legislature.

Question 101

What are some stressors peace officers encounter that are internal at their agency?

Answer 101

Policies that are offensive to officers, Poor training and inadequate career development opportunities, Lack of identity and recognition for superior performance, Poor economic benefits, working conditions, equipment, Excessive paperwork, Inconsistent discipline, Perceived favoritism regarding promotions and assignments, Explore myths such as “weak people are more susceptible to stress”

Question 102

What are some stressors peace officers encounter performing their jobs on the streets?

Answer 102

Rigors of shift work, rotating shifts, Frequent exposure to life’s hardships, Boredom, interrupted by the need for sudden action, Fear and dangers of the job, Constant responsibility for protecting other people, Fragmented nature of the job, Work overload, Crisis driven and unpredictable, Daily routine of family life can seem mundane, When the job becomes common place, the excitement is gone.

Question 103

What are some stressors confronting individual officers?

Answer 103

Fears regarding job competence, individual success, and safety, Necessity to conform, inclusion of the occupational subculture, Necessity to take a second job or to further education, Altered social status in the community, The officer’s life is under public scrutiny (“fishbowl living”), Work stress comes home, home stress goes to work.

Question 104

What are some common personalities (attitudes) found in peace officers?

Answer 104

Cynicism and distrust are the practice; always looking for what is wrong in people; the “us vs. them” mentality, Inability to emotionally engage at home, The ability to relinquish or share control may be difficult at home, Sensation seeker/adrenalin junkie who remains hypervigilant off duty, Over-protectiveness of family, Over immersion in job, Sometimes people with a physical aggressive nature are drawn to the law enforcement profession.

Question 105

What are some family and personal issues created by service as a peace officer?

Answer 105

Marital, shift work, holiday work, infidelity, children, too tired, unavailable for special events, overly critical, parents, financial, second and third jobs.

Question 106

What are some stressors related to the law enforcement career?

Answer 106

Beginning of career, optimistic, enthusiastic, and idealistic; new experiences and relationships forged under challenges; non-law enforcement friendships may fade; learns to stay alive and how to do the job from veteran officers; frequent exposure to peers with negative views of the world; continued social isolation from non-law enforcement friends and activities; develop cynical, negative, distrustful, or overly suspicious attitudes; where do they learn how to keep relationships healthy and alive?

Question 107

What is the “biological rollercoaster” peace officers experience while on duty?

Answer 107

“Hypervigilance” on duty; skewed view of the world; always asking “What if”? Hypervigilance is the key to officer safety; lives in a state of heightened arousal;

Question 108

What happens when the hypervigilance and biological rollercoaster stop (off duty)?

Answer 108

Physical emotions, Nervous system response, What peers see, What the family may see, The officer’s primary identity may begin to revolve around work, May result in work/life imbalance and extreme stress.

Question 109

What is the key to stress management?

Answer 109

Stress is not the event itself, but your reaction to an event. An event may not always be avoidable, but we can control our reaction to the event. The challenge is to make stress work for you instead of against you. To survive and manage stress you need to: learn to recognize stress, accept it, and channel it in positive rather than destructive ways.

Question 110

What are the three basic approaches to stress management?

Answer 110

Avoid, alter, adapt/accept.

Question 111

What takes place in the “avoid” approach to stress management?

Answer 111

Reducing or eliminating exposure to a stressor, Avoiding or reducing environmental stressors such as excessive noise and cigarettes, Lessen psychic stress caused by feelings of overload and lack of control, Saying no, walk away, setting boundaries.

Question 112

What takes place in the “alter” approach to stress management?

Answer 112

Minimizing the physiological response of the body to a stressor

Question 113

Remove stress by changing something

Answer 113

Time Management, Problem Solving, Planning, Direct communication

Question 114

What takes place in the “adapt/accept” approach to stress management?

Answer 114

Build resistance by nurturing a balance to give a broad base of support. Nurture the mind and the emotions. Take time away from work. Focus on hobbies and outside interests. Gain knowledge in a variety of areas not just the job. Rest and relaxation allow the Parasympathetic Nervous System to engage allowing digestion, repair, and immune response, Physical exercise “plays out” the fight or flight response to stress allowing the body and mind to return to equilibrium faster. Nutrition is important to performance and disease prevention. Engage in community involvement activities and nurture relationships in and outside of law enforcement. The impact of a positive attitude is the key to managing unavoidable stress. Be positive and supportive of yourself, Don’t dwell on negative or degrading thoughts. Identify and rewrite negative thoughts or messages to positive realistic expectations; “I should succeed at everything I do.” to “when I fail, I’ll get up and try again or try something different.” Use humor when appropriate, it can dampen stress and change moods.

Question 115

What are some stressors peace officers encounter that are outside of their agency but part of their job?

Answer 115

Frustration with judicial system. Lack of consideration by the courts for scheduling officer appearances. Perceived lack of public support. Negative or distorted media coverage of policing. Officers’ dislike of the decisions and interests of city council, county commissioners, or legislature.

Question 116

What relaxation technique designed to engage the Parasympathetic Nervous System involves mental imagery to visualize yourself succeeding at a task and being strong?

Answer 116

Visualization

Question 117

What relaxation technique designed to engage the Parasympathetic Nervous System involves daydreaming , imagining being in a beautiful, peaceful place, and mentally engaging the senses with colors, sights, smells, touch, and sounds?

Answer 117

Guided Imagery

Question 118

What relaxation technique designed to engage the Parasympathetic Nervous System involves daydreaming without direction?

Answer 118

Unguided Imagery

Question 119

What relaxation technique designed to engage the Parasympathetic Nervous System involves refusing to allow your mind to dwell on a subject by forcing it to dwell on a specific topic.

Answer 119

Thought Stopping/Blocking/Focusing

Question 120

What relaxation technique designed to engage the Parasympathetic Nervous System involves Breathe in for a count of 4, hold for 4, and exhale for 4 using diaphragm breathing?

Answer 120

“Tactical Breathing” or deep breathing

Question 121

What relaxation technique designed to engage the Parasympathetic Nervous System involves recognizing muscular tension and learning how to make a muscle relax?

Answer 121

Progressive Muscular Relaxation

Question 122

What motor skills begin to deteriorate when the heart rate reaches 115?

Answer 122

Fine motor skills (i.e., skills needing accuracy such as double locking handcuffs, radio operation, and writing a ticket)

Question 123

What motor skills begin to deteriorate when the heart rate reaches 145?

Answer 123

Complex motor skills (i.e., complex ground fighting techniques, tunnel vision, two-dimension vision)

Question 124

What happens when the heart rate reaches 175?

Answer 124

Auditory changes, Loss of peripheral vision, Loss of depth perception, Increases in reaction time, Declining ability to process information.

Question 125

What happens when the heart rate reaches 220?

Answer 125

Irrational behavior (repetitive non productive activities), High engagement of the Sympathetic Nervous System (loss of depth perception, loss of color perception, time seems to slow (frame-by-frame recollection), hearing perception changes, temporary memory lapses, nausea, weakness, cycling emotions)

Question 126

Name two techniques to lower heart rate.

Answer 126

As you approach a call . . .positive talk and slow down

Question 127

What should you do during the “slow down” technique?

Answer 127

Tell yourself: “I can manage this . . .,” “This is what I trained for . . .,” “Tactical Breathing,” “Breathe in . . . 1 – 2 – 3 – 4,” “Hold your breath . . . 1 – 2 – 3 – 4,” “Breathe out . . . 1 – 2 – 3 – 4.”

Question 128

Name the five phases of transition that persons who experience traumatic events typically go through.

Answer 128

Denial Phase, anger phase, bargaining phase, depression phase, acceptance phase.

Question 129

What takes place at the Denial Phase of Transition?

Answer 129

A tendency to reject the traumatic incident, In officer-related shootings this phase may be brief or nonexistent because of the necessity to immediately deal with the aftermath of the event.

Question 130

What takes place at the Anger Phase of Transition?

Answer 130

Feeling anger or resentment that the traumatic event “had to happen to me”

Question 131

What takes place at the Bargaining Phase of Transition?

Answer 131

A wish that the event had never taken place. For example, an officer wishes he could “take back the bullet”

Question 132

What takes place at the Depression Phase of Transition?

Answer 132

This phase is often the longest. Its severity depends on: the individual’s basic personality, the nature of the event, the reaction of the department, the reaction of the community, the officer’s support system.

Question 133

What takes place at the Acceptance Phase of Transition?

Answer 133

The officer “gets over” the total preoccupation with the event, accepts the fact that the event occurred and resumes a normal life, this phase can be reached sooner through professional counseling.

Question 134

How do psychological and physical symptoms following an assault or shooting to facing any other traumatic situation?

Answer 134

similar to other critical incidents, more severe and longer lasting secondary trauma occurring after the incident, media, investigative procedures, court proceedings, peer and public opinion.

Question 135

How do most departments or investigative procedures state a gun should be removed from an officer’s possession as evidence.

Answer 135

Many department policies allow for a gun substitution

Question 136

What steps can be taken to minimize the officer feeling like “the bad guy”?

Answer 136

keeping the officer informed of the rationale of investigative procedures and allowing the officer as much control as possible.

Question 137

How can you assist yourself or someone else cope with a critical incident with a minimum of pain and scarring?

Answer 137

Assist with basic needs first, sit quietly with them, listen…listen…listen…allow silence if they don’t want to talk, Continued reassurance that what they are experiencing is normal in this abnormal situation, Assist in keeping routine as much as possible, Ensure someone is close, Ensure someone is close, Assist with resources, Designate someone to manage media, Follow Department guidelines regarding these incidents,

Question 138

How does Post Traumatic Stress Disorder (PTSD) compare to Critical Incident Stress (CIS)?

Answer 138

The symptoms are more severe, last longer than a month, and will continue to affect the person’s life,.The response is very similar to the original event, as if they were reliving it, not just remembering it. Can be triggered by a similar sound, sight, or smell. They have trouble participating in normal family events like birthdays or school events with children because they just feel numb instead of experiencing the joy they know they should feel,.Sleep difficulties, exaggerated startle responses, unusual irritability, or angry outbursts. Professional help is needed to recover from PTSD,

Question 139

What is known as the “rest and digest” response that is controlled by the Parasympathetic Nervous System?

Answer 139

Breathe In . . . Heart Rate Increases, Lungs expand, pressure on heart and blood vessels changes, sensory nerves affect how hard we breathe, Breathe Out . . ., Heart rate slows down

Question 140

What is the average ratio of respiratory rate to heart rate?

Answer 140

1:4

Question 141

How does deep breathing impact the heart?

Answer 141

Stimulates the vagus nerve, which controls involuntary functions, including heart rate; Slows down the heart rate and reduces blood pressure; Causes relaxation through a mechanism known as Respiratory Sinus Arrhythmia (RSA);

Question 142

What is the respiratory rate?

Answer 142

The number of breaths per minute

Question 143

What is the heart rate?

Answer 143

The number of heart beats per minute

Question 144

What type of relationship do the respiratory rate and the heart rate have?

Answer 144

A bidirectional relationship, They affect each other, i.e., when you breathe in, your heart rate increases; when you breathe out, your heart rate slows down,

Question 145

What happens when we inhale?

Answer 145

Our lungs expand, Pressure on the heart and blood vessels changes, That stimulates sensory nerves, The sensory nerves affect how hard we breathe.

Question 146

What happens when we feel threatened?

Answer 146

The Sympathetic Nervous System is activated, Heart rate increases, Palms get sweaty, Muscles become tense,

Question 147

What happens when we relax?

Answer 147

The Parasympathetic Nervous System is engaged, We breathe more slowly, Heart rate decreases, Blood vessels dilate, More blood flows to the gut to help with digestion, This is called the “rest and digest” response

Question 148

What acronym is used in connection with assisting a coworker who is considering suicide?

Answer 148

“AID LIFE”

Question 149

What does “A” stand for in “AID LIFE”?

Answer 149

Ask. Don’t be afraid to ask, “Are you thinking about hurting yourself?”

Question 150

What does the first “I” stand for in “AID LIFE”?

Answer 150

Intervene immediately! Take action. Tell the person they are not alone.

Question 151

What does the “D” stand for in “AID LIFE”?

Answer 151

Don’t keep it a secret.

Question 152

What does the “L” stand for in “AID LIFE”?

Answer 152

Locate help. Seek a mental health professional, peer support, chaplain, family member, or friend.

Question 153

What does the second “I” stand for in “AID LIFE”?

Answer 153

Inform a supervisor of the situation

Question 154

What does the “F” stand for in “AID LIFE”?

Answer 154

Find someone to stay with the person

Question 155

What does the “E” stand for in “AID LIFE”?

Answer 155

Expedite. Get help immediately and don’t leave the person alone

Question 156

What are the risk factors for a law enforcement officer to become addicted to drugs or alcohol?

Answer 156

Elevated levels of stress, Peer pressure, Isolation from the mainstream, A preponderance of young male individuals and a culture that approves of using alcohol to relax and cope with stress.

Question 157

Name some signs and symptoms of addiction to drugs or alcohol.

Answer 157

Failed attempts to cut back or quit for whatever reason, Difficulty enjoying life or social setting without alcohol or drugs, Declining performance, Feeling guilty about drinking/drug use or angry if confronted about drinking, Drink alcohol or frequently hung over on the job, Need a drink to get going, Financial or relationship problems related to alcohol or drugs, Blaming others of drug or alcohol use, Hiding alcohol or drugs, Black outs or lapses of memory, Heavy reliance on alcohol for escape or reward, Use of alcohol to replace direct communication or problem-solving, Loss of control of drinking, Drinking despite consequences. Alcohol is the perfect solvent—dissolves jobs, homes, and families, Drink to “prepare” or “recover” from an event.

Question 158

What physical and psychological changes are caused by steroid use?

Answer 158

Increased cholesterol, triglycerides, and glucose; Increased irritability and hostility “road rage”; Increased risks of liver cancer, hepatitis, hypertension, and diabetes.

Question 159

What are the symptoms of steroid use?

Answer 159

Mood swings and increased aggressiveness, acne, voice lowering (in females), increases in facial and body hair, above normal gains in muscle mass.