BPOC 736, Fitness Wellness and Stress Management Flashcards
Texas Police Academy Flashcards (159 cards)
1
Q
What is “physical fitness”?
A
(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.
2
Q
What is “wellness”?
A
(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.
3
Q
What six factors combine to reach “Total Wellness”?
A
(1) Positive lifestyle, (2) health behaviors, (3) physical fitness, (4) mental wellbeing, (5) spiritual wholeness, (6) socio-emotional wellness
4
Q
Name the two components of wellness.
A
Functional and Health-Related Fitness, Motor Fitness
5
Q
What functions make up “Functional and Health-Related Fitness”?
A
(1) Cardiovascular fitness or endurance, (2) flexibility, (3) muscular endurance (dynamic strength, (4) muscular strength (absolute strength), (4) body composition
6
Q
What functions make up “Motor Fitness”?
A
(1) Agility, (2) anaerobic power (speed), (3) explosive leg strength
7
Q
What is key to the ability to perform job functions in the law enforcement profession?
A
Fitness
8
Q
How does fitness impact your ability to perform your job?
A
(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
9
Q
What does “fitness” mean to a police officer?
A
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.
10
Q
What is the meaning of “Total Fitness”?
A
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
11
Q
What did a fitness program look like before the 20th century?
A
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.
12
Q
What does the term “physical readiness” mean?
A
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,)
13
Q
“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.
A
Functional or Health-Related Fitness. Body composition, cardiorespiratory endurance, flexibility, muscular endurance, muscular strength, motor fitness, agility, anaerobic power, explosive leg strength (power).
14
Q
What determines your “body composition”?
A
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).
15
Q
What are the components of Cardiorespiratory Endurance?
A
Anaerobic power or stamina, Ability to complete the activities required by the body to combine its energy sources with oxygen,
16
Q
What determines your “flexibility”?
A
The range of motion of a part of the body around a joint
17
Q
How does flexibility relate to your daily job duties?
A
Aids with bending and reaching
18
Q
What makes up “muscular endurance”?
A
the ability of the muscles to make repeated contractions without undue fatigue.
19
Q
How does “muscular endurance” relate to your daily job duties?
A
Important in use-of-force situations (pulling, pushing, lifting, carrying, dragging people or objects)
20
Q
What is “agility”?
A
The ability to make quick movements
21
Q
How does “agility” relate to your job duties?
A
Changing directions while sprinting, weaving around obstacles while in pursuit of a suspect
22
Q
What is “anaerobic power”?
A
The ability to make short, intense bursts of maximum effort
23
Q
How does “anaerobic power relate to your job duties?
A
It is important in pursuits and use-of-force situations
24
Q
What is “explosive leg strength or power”?
A
The ability to jump with power
25
How does “explosive leg strength relate to your job duties?
Contributes to the ability to make short, intense bursts of effort, jumping over obstacles, and sprinting in pursuit situations
26
Name five critical consequences of poor performance if you are unable to perform at the level of physical readiness.
Failure to provide needed services, property loss or damages, failure to apprehend the suspect, possible injury, possible loss of life.
27
What are the benefits of a fitness program?
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
28
Name five reasons to decide to get more active.
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)
29
Name three steps that should be included in a warmup session.
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,
30
Describe the workout portion of a fitness training session.
Exercise with intensity and/or duration to develop and maintain one or several components of fitness
31
Describe the cool down portion of a fitness training session.
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,
32
Name three considerations when working or exercising in extreme heat.
Reduce exercise intensity, Postpone exercise if high heat indexes are encountered, Heat indexes above 105 indicate that heat stress is likely
33
Name what changes you should make to your water consumption when working or exercising in extreme heat.
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.
34
Name the three sources of energy, list them in order of “quick” “slow” or “slowest” source.
Carbohydrates (quick), protein (slow), fats (slowest)
35
Name the three “fuel” elements.
Carbohydrates, fats, proteins
36
Name three “non-fuel” nutrients.
Vitamins, minerals, water
37
How do carbohydrates help the body?
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.
38
What are the daily carbohydrate needs for an athlete?
70% of total daily calories
39
What are the daily carbohydrate needs for non-athletes?
55% to 60% of total daily calories
40
Name two types of carbohydrates.
Simple and complex carbohydrates
41
What would be considered simple carbohydrates?
Sweets, soft drinks, white flour, ice cream, cake
42
What do carbohydrates do in the body?
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
43
What would be considered complex carbohydrates?
Potatoes, whole grains, beans, fruits, vegetables
44
What do complex carbohydrates do in the body?
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.
45
What are called the “building blocks of the body” and are used to build, maintain, and repair tissue?
Amino acids
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?
Proteins
47
What foods are considered proteins?
Meat, fish, poultry, eggs, milk, beans, soybeans
48
What percentage of our daily calories should be from proteins?
12-15%
49
Is it true that building muscle mass and gaining strength requires large amounts of protein?
No
50
What food group provides the most concentrated source of calories?
Fats
51
Why is some fat needed by the body?
Necessary for nerve functioning, storing fat soluble vitamins, insulation, protection for body organs, nerve functioning, storing fat soluable vitamins, insulation, protection for body organs.
52
Name some sources of fats.
Butter, cream, oils, packaged snacks, cheese, nuts, baked goods
53
What percentage of our daily calories should be from fats?
No more than 30% of total calories; no more than 7-10% for people with heart or cholesterol problems
54
What types of fats are considered an acceptable substitute for “bad” fats?
Unsaturated (poly and mono)
55
What types of fats should just be eliminated from the diet?
Artificial trans fats, hydrogenated oils, tropical oils
56
Name some saturated fats (“bad” fats).
They are solid at room temperature and come from animal sources (milk, cheese, butter, beef, pork)
57
Name some unsaturated fats (acceptable substitutes for bad fats).
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)
58
Name some artificial, hydrogenated, and tropical oils (to do away with)
Coconut oil, palm kernel oil, sweets and baked goods
59
How do fats affect the way cholesterol is metabolized in the body?
Cholesterol is essential to body functions (too much cholesterol can lead to stroke or heart attack)
60
How does HDL cholesterol (the “good cholesterol”) help the body?
It carries cholesterol to the liver; it is protective, so the more the better; exercise and weight loss contribute to increasing HDL
61
How does LDL cholesterol affect the body?
Known as the “bad” cholesterol. Reducing unsaturated fats can reduce LDL. Trans fat (seen in packaged cookies, crackers, pastries, and chips)
62
How should calories be distributed for the average person?
Fats – 24%; Proteins - 14%; Carbs - 62%
63
What organic substances are essential for metabolism, growth, and development?
Vitamins
64
What inorganic substances are needed in very small quantities?
Minerals
65
Is it necessary to take vitamins and minerals that exceed 100% of the RDA (Recommended Daily Allowance)?
No. It may be dangerous. Vitamins and minerals can change the impact the absorption of others.
66
What is the most important mineral?
Water
67
How much water should you drink each day?
6-8 eight-ounce glasses; more if you are exercising or work outside
68
When should you drink water in connection with exercising?
Before, during and after
69
What percentage of your plate should contain vegetables?
25%
70
What percentage of your plate should contain whole grains?
36%
71
What percentage of your plate should contain fruits?
25%
72
What percentage of your plate should contain proteins?
14%
73
What is the 80/20 Rule?
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.
74
What is “stress”?
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.
75
What is “eustress”?
A stressor that is perceived as positive, such as a promotion, getting married, or achieving an accomplishment.
76
What is “distress”?
A stressor that is perceived as negative, such as an injury, illness, divorce, or being fired.
77
What is “acute” stress?
A short-term stress with a quick resolution; our bodies are ready to “fight or flee”; Example: a dog attack
78
What is “chronic” stress?
Prolonged, unrelieved stress (a/k/a “cumulative” stress); Prolonged wear and tear from too many demands; Example: Burnout – losing energy and interest
79
What are “daily” stresses?
They may be acute or chronic or both
80
What is “critical incident stress”?
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
81
What is a “stressor”?
A demand, real or imagined, that disrupts a person’s equilibrium and initiates the stress response.
82
List some examples of stressors.
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
83
Are physiological changes good or bad?
Lifesaving; arousing the individual to fight or flee
84
When a threat or demand is perceived and interpreted by the cerebral cortex, what happens?
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
85
What are the three parts of the nervous system?
Central Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System
86
What is the Central Nervous System responsible for?
Brain and spinal cord (It is known as the “command center”)
87
What is the Sympathetic Nervous System responsible for?
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.
88
What is the Parasympathetic Nervous System responsible for?
Responsible for rest, digestion, and nutrients.
89
What happens when the Central Nervous System perceives a threat?
The Central Nervous System activates the Sympathetic Nervous System, and the Parasympathetic System is reduced.
90
What systems does the Sympathetic Nervous System activate increases in?
Heart rate, blood pressure, breathing, sweating, oxygen consumption, muscle tension, alertness
91
What happens after the Sympathetic Nervous System goes to work setting off the “Stress Cocktail”?
Blood is shunted to the arms, legs, and brain; blood is shunted away from noncritical organs (stomach, liver, intestines, immune system); clotting
92
What happens after all of the blood systems have done their job?
Senses related to threat become more acute; depth perception is reduced; pupils dilate; changes in hearing, vision, and time perception
93
What happens after the senses and perceptions have gone to work?
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
94
What happens when the threat is resolved?
The Sympathetic Nervous System decreases, the Parasympathetic Nervous System increases, digestion resumes, the Immune system pick up, the body goes about repair.
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?
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.
96
What has to happen to return the systems to their proper positions?
Stress management techniques are needed
97
List cognitive and emotional changes that may take place as a result of a threat perception?
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.
98
What physical changes may take place as a result of a threat perception?
Digestive disorders, headaches, excessive illnesses, high blood pressure, sleep disorders.
99
What social changes may occur as a result of a threat perception?
Emotional distancing, relationship problems, divorce.
100
What are some stressors peace officers encounter that are outside of their agency but part of their job?
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.
101
What are some stressors peace officers encounter that are internal at their agency?
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”
102
What are some stressors peace officers encounter performing their jobs on the streets?
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.
103
What are some stressors confronting individual officers?
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.
104
What are some common personalities (attitudes) found in peace officers?
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.
105
What are some family and personal issues created by service as a peace officer?
Marital, shift work, holiday work, infidelity, children, too tired, unavailable for special events, overly critical, parents, financial, second and third jobs.
106
What are some stressors related to the law enforcement career?
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?
107
What is the “biological rollercoaster” peace officers experience while on duty?
“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;
108
What happens when the hypervigilance and biological rollercoaster stop (off duty)?
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.
109
What is the key to stress management?
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.
110
What are the three basic approaches to stress management?
Avoid, alter, adapt/accept.
111
What takes place in the “avoid” approach to stress management?
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.
112
What takes place in the “alter” approach to stress management?
Minimizing the physiological response of the body to a stressor
113
Remove stress by changing something
Time Management, Problem Solving, Planning, Direct communication
114
What takes place in the “adapt/accept” approach to stress management?
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.
115
What are some stressors peace officers encounter that are outside of their agency but part of their job?
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.
116
What relaxation technique designed to engage the Parasympathetic Nervous System involves mental imagery to visualize yourself succeeding at a task and being strong?
Visualization
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?
Guided Imagery
118
What relaxation technique designed to engage the Parasympathetic Nervous System involves daydreaming without direction?
Unguided Imagery
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.
Thought Stopping/Blocking/Focusing
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?
“Tactical Breathing” or deep breathing
121
What relaxation technique designed to engage the Parasympathetic Nervous System involves recognizing muscular tension and learning how to make a muscle relax?
Progressive Muscular Relaxation
122
What motor skills begin to deteriorate when the heart rate reaches 115?
Fine motor skills (i.e., skills needing accuracy such as double locking handcuffs, radio operation, and writing a ticket)
123
What motor skills begin to deteriorate when the heart rate reaches 145?
Complex motor skills (i.e., complex ground fighting techniques, tunnel vision, two-dimension vision)
124
What happens when the heart rate reaches 175?
Auditory changes, Loss of peripheral vision, Loss of depth perception, Increases in reaction time, Declining ability to process information.
125
What happens when the heart rate reaches 220?
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)
126
Name two techniques to lower heart rate.
As you approach a call . . .positive talk and slow down
127
What should you do during the "slow down" technique?
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."
128
Name the five phases of transition that persons who experience traumatic events typically go through.
Denial Phase, anger phase, bargaining phase, depression phase, acceptance phase.
129
What takes place at the Denial Phase of Transition?
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.
130
What takes place at the Anger Phase of Transition?
Feeling anger or resentment that the traumatic event “had to happen to me”
131
What takes place at the Bargaining Phase of Transition?
A wish that the event had never taken place. For example, an officer wishes he could “take back the bullet”
132
What takes place at the Depression Phase of Transition?
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.
133
What takes place at the Acceptance Phase of Transition?
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.
134
How do psychological and physical symptoms following an assault or shooting to facing any other traumatic situation?
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.
135
How do most departments or investigative procedures state a gun should be removed from an officer’s possession as evidence.
Many department policies allow for a gun substitution
136
What steps can be taken to minimize the officer feeling like “the bad guy”?
keeping the officer informed of the rationale of investigative procedures and allowing the officer as much control as possible.
137
How can you assist yourself or someone else cope with a critical incident with a minimum of pain and scarring?
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,
138
How does Post Traumatic Stress Disorder (PTSD) compare to Critical Incident Stress (CIS)?
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,
139
What is known as the “rest and digest” response that is controlled by the Parasympathetic Nervous System?
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
140
What is the average ratio of respiratory rate to heart rate?
1:4
141
How does deep breathing impact the heart?
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);
142
What is the respiratory rate?
The number of breaths per minute
143
What is the heart rate?
The number of heart beats per minute
144
What type of relationship do the respiratory rate and the heart rate have?
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,
145
What happens when we inhale?
Our lungs expand, Pressure on the heart and blood vessels changes, That stimulates sensory nerves, The sensory nerves affect how hard we breathe.
146
What happens when we feel threatened?
The Sympathetic Nervous System is activated, Heart rate increases, Palms get sweaty, Muscles become tense,
147
What happens when we relax?
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
148
What acronym is used in connection with assisting a coworker who is considering suicide?
“AID LIFE”
149
What does “A” stand for in “AID LIFE”?
Ask. Don't be afraid to ask, “Are you thinking about hurting yourself?”
150
What does the first “I” stand for in “AID LIFE”?
Intervene immediately! Take action. Tell the person they are not alone.
151
What does the “D” stand for in “AID LIFE”?
Don't keep it a secret.
152
What does the “L” stand for in “AID LIFE”?
Locate help. Seek a mental health professional, peer support, chaplain, family member, or friend.
153
What does the second “I” stand for in “AID LIFE”?
Inform a supervisor of the situation
154
What does the “F” stand for in “AID LIFE”?
Find someone to stay with the person
155
What does the “E” stand for in “AID LIFE”?
Expedite. Get help immediately and don’t leave the person alone
156
What are the risk factors for a law enforcement officer to become addicted to drugs or alcohol?
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.
157
Name some signs and symptoms of addiction to drugs or alcohol.
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.
158
What physical and psychological changes are caused by steroid use?
Increased cholesterol, triglycerides, and glucose; Increased irritability and hostility “road rage”; Increased risks of liver cancer, hepatitis, hypertension, and diabetes.
159
What are the symptoms of steroid use?
Mood swings and increased aggressiveness, acne, voice lowering (in females), increases in facial and body hair, above normal gains in muscle mass.
