Chpt. 3 Fitness, Wellness, & Stress Management

Question 1

What is the definition of Physical Fitness?

Answer 1

The condition of the body that enables an individual to use
his/her body in activities without undue experience of fatigue and exhaustion.

Question 2

What are the aspects of Physical Fitness?

Answer 2

• Muscular strength
• Muscular endurance
• Cardiovascular endurance
• Flexibility
• Agility
• Power
• Speed

Question 3

What is the definition of wellness?

Answer 3

Consists of a person’s health/disease status and risk potential. Wellness ranges on a continuum from death to optimal well-being. It is not just the absence of disease; but is a state of positive well-being. Total well-being involves positive lifestyle/health behaviors
for a balanced physical, mental, spiritual, and socio-emotional wellbeing. A person can be physically fit but not well—Wellness goes beyond performance.

Question 4

What are the components of fitness?

Answer 4

Functional and Health-Related Fitness
Motor Fitness

Question 5

What makes up Functional and Health-Related Fitness?

Answer 5

Cardiovascular fitness or endurance
Flexibility
Muscular endurance (dynamic strength)
Muscular strength (absolute strength)
Body Composition

Question 6

What makes up motor fitness?

Answer 6

Agility
Anaerobic power (Speed)
Explosive leg strength or power

Question 7

What are stress-related disorders that officers experience higher than civilians?

Answer 7

• Alcoholism
• Suicide
• Divorce. Some recent studies have shown law enforcement has a lower rate than the general population.

Question 8

What are actions that may help move the continuum more towards wellness?

Answer 8

• Stop—Harmful drugs, smoking and chewing tobacco.
• Limit alcohol.
• Exercise regularly.
• Eat less animal fat, cholesterol, and sodium.
• Eat more complex carbohydrates and drink more water.
• Achieve and maintain a healthy body weight as discussed with your doctor.
• Limit sunlight exposure or wear sunblock.
• Get immunizations.
• Get regular medical check-ups and self-exams.

Question 9

What does fitness lead to in the performance of Police Job Functions?

Answer 9

• Improved capability for specific task performance
• Improved ability to mobilize the body efficiently
• Improved tolerance to fatigue
• Reduced risk of injuries when doing physical tasks
• Better psychological preparation
• Reduced stress and health risks

Question 10

What are the principles of an exercise program?

Answer 10

Progressive Overload
Regularity and Recovery
Specificity
Balance

Question 11

What is progressive overload?

Answer 11

For improvements in fitness, the demands placed on the body
must be greater than those of daily activities. Exercise training causes the body to adapt to the additional demand which makes it better able to meet critical demands such as an incident requiring physical force. As the body adapts to exercise, the demand (exercise duration or intensity) must be gradually increased. Progressing too rapidly can
lead to injury or drop out.

Question 12

What is Regularity and Recovery?

Answer 12

An exercise program should be regular and provide time for
recovery. It should be consistent throughout the week, month, and years. The weekend-warrior approach is high risk for injury. Studies show that fitness, which equates to performance, begins to decline after 96 hours. The body also needs time to recover from hard workouts. This includes getting enough rest, 7 or 8 hours a night as
well as allowing 48 hours between heavy exercise that uses the same muscle groups or that is high impact such as running. Injury rates increase greatly if adequate recovery is not provided for. For example, the injury rate increases if a person runs more than five
days a week or lifts weights, using the same muscle groups, two days in succession.

Question 13

What is specificity?

Answer 13

The body adapts specifically to the type of demand placed on it. For
example, running may help develop endurance to handle a use of force incident but may not develop necessary strength to handle the incident. Strength training combined with specific skills training in defensive tactics will improve performance. Another example is that upper body large muscle strength training doesn’t increase grip strength. It is important to determine fitness goals then incorporate specific exercises to train to those goals.

Question 14

What is Balance?

Answer 14

An exercise program should have balance so opposing muscles are worked. For example, working the biceps strengthens just the biceps not the opposing muscle, the triceps. There should also be a balance of the components of fitness including cardiovascular, strength and flexibility training.

Question 15

What is F.I.T.T?

Answer 15

Frequency
Intensity
Time
Type

Question 16

What are the components of an exercise program?

Answer 16

Warm Up (5-10 Minutes)
Workout (20-30 Minutes)
Cool Down (5-10 Minutes)

Question 17

What are safety measure for fitness training?

Answer 17

• Seek medical advice when there are any questions and, or there are concerns from the Par Q.
• Consider a fitness trainer’s advice to assist in developing and progressing a personal fitness program or consult a fitness book or online resource.
• Consider the affect of heat on performance and reduce exercise intensity or postpone exercise if high heat indexes are encountered. Heat indexes above 105 (bold & italic below) indicate that heat stress is likely. Vertical column on left is air temperature, humidity is across the top.
• Consider additional water needs when working or exercising in heat.
  o 8-10 glasses of water per day (1 gallon) if not exercising in the heat
  o Exercising in the heat, drink before, during and after exercise (or work).
  o Drink 2 ½ cups of water 2 hours prior to exercise, 2 ½ cups 30 minutes to an hour prior to exercise and 4 ounces ever 20 minutes during exercise.
• Listen to your body; don’t exercise through pain and injury. Get medical advice if chest pain or undue shortness of breath occurs.
• Don’t minimize the need for screening if new to exercise and or have illnesses or injuries that need medical screening or intervention.

Question 18

What are examples of Fuel Nutrients?

Answer 18

Carbs, Fats, & Proteins

Question 19

What are examples of Non-Fuel Nutrients?

Answer 19

Vitamins, Minerals, & Water

Question 20

Carbohydrates Starches, sugars and fiber are important for health and performance because it is used for what?

Answer 20

• energy source; the body’s preferred source of energy.
• burning fat efficiently.
• the main energy source for the brain.
• fiber helps to keep the digestive system working efficiently.

Carbohydrate needs: 55-60% (70% for athletes) of total daily calories

Question 21

What are the 2 types of Carbohydrates?

Answer 21

Simple Carbohydrates
Complex Carbohydrates

Question 22

What are examples of Simple Carbohydrates?

Answer 22

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

Considered “empty calories” because they are low on nutrients.

Blood sugar rises fast and drops fast so energy is not long lasting and causes drastic peaks and valleys in energy.

Reducing intake of these is a better nutritional/performance choice.

Question 23

What are examples of Complex Carbohydrates?

Answer 23

Potatoes, whole grains, beans, fruits, vegetables

Full of vitamins, minerals, and fiber

Energy is provided slowly and gradually.

Increasing the intake is a better nutritional/performance choice.

Question 24

What is protein?

Answer 24

Protein is made up of amino acids often called the “building blocks” of the body because it is used for building, maintaining, and repairing tissue. Protein is needed for building components in the blood that carry oxygen and fight infection. It can be used in an emergency for energy if carbohydrates are not available for fuel. Sources of protein
include meat, fish, poultry, eggs, milk, beans, soybeans.

Protein needs - About 12-15% of the daily calories. It is a myth that building muscle mass and gaining strength requires large amounts of protein.

Question 25

What is fat?

Answer 25

The most concentrated and essentially endless source of calories which are necessary for nerve functioning, storing fat soluble vitamins, insulation, and protection for body organs. Sources of fat include butter, cream, oils, packaged snacks, cheese, and baked
goods.

Fat needs - No more than 30% of total calories, 7-10% for those with heart or cholesterol problems.

Question 26

What are saturated fats?

Answer 26

Saturated fats tend to be solid at room temperature and mostly come from animal sources such as whole milk, cheese, butter, beef, and pork. Tropical oils such as palm, coconut, and palm kernel oil (all commonly used in fast and packaged foods) are saturated fats although they are liquid and are from plants.

Question 27

What are unsaturated fats?

Answer 27

Unsaturated fats tend to be liquid at room temperature and most often come from vegetable sources. These fat choices can help control cholesterol levels and prevent strokes and heart attacks. Examples of unsaturated fats include safflower oil, olive oil,
canola oil, avocados, and nuts.

Question 28

What is the relationship between fat and cholestrol?

Answer 28

• Fat contains cholesterol and affects the way cholesterol is metabolized in the body. Cholesterol is a natural substance essential to body functions, but too much cholesterol can cause it to deposit on arteries which can cause stroke or heart attack.
• HDL cholesterol is considered “good cholesterol” and helps to carry cholesterol to the liver. It is “protective” so the higher the HDL the better. Exercise and weight loss can increase HDL.
• LDL is the “bad cholesterol” which tends to clog arteries. Reducing unsaturated fats in the diet can reduce LDL. Trans fat, often seen in packaged cookies, crackers, pastries, and chips, is a fat that started out as unsaturated fat, but was altered to where it acts
  like a saturated fat in the body with all the related negatives affects on health. Recent studies indicate that limiting trans fat is prudent.

Question 29

What are vitamins?

Answer 29

Vitamins are organic substances essential for metabolism, growth, and development. They do not provide any energy—no calories but are essential in energy processes.

Question 30

What are minerals?

Answer 30

Minerals are inorganic substances also needed in very small quantities.

Question 31

What is Eustress?

Answer 31

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

Question 32

What is Distress?

Answer 32

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

Question 33

What is acute stress?

Answer 33

Acute is short term stress with a quick resolution. This is the type of stress our body handles the best. If we are faced with something that requires us to fight or flee—our bodies are ready to take it on. An example of acute stress would be a threatening dog— the mind and body gears up, with the “fight or flight” response to handle this stress
quickly, then settles down.

Question 34

What is chronic stress?

Answer 34

Chronic Stress is prolonged unrelieved stress also called cumulative stress. Prolonged unrelieved wear and tear results from too many demands (Like driving with your foot on the brake). An extreme example of this is burnout when a person loses energy and
interest because of unrelieved stress.

Question 35

What is critical incident stress?

Answer 35

• Critical Incident Stress is incident specific.
• This is stress that causes psychological and physical discomfort for two days to one month.
• CIS is considered a “normal” response to an abnormal extreme incident. Events such as
  working a gruesome accident, involvement in a use of force incident or shooting, or body recovery of a child.
• Elite athletes go into professional sports with fresh bodies and through hard use, wear and tear, and repetitive trauma, they inevitably sustain damage to their bodies requiring medical attention. Brains are the same. Repeated traumatization to that part of the
  body causes changes that require attention. Exposure to repeated traumatic events or hearing about traumatic events impacts the brain. It is imperative that officers learn symptoms, causes, and coping skills.

Question 36

What is a stressor?

Answer 36

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

Question 37

What are physiological changes?

Answer 37

Physiological changes are lifesaving, arousing the individual to prepare to fight or flee; therefore, this response is often referred to as the “Fight or Flight” response.

Question 38

What are the 3 parts of the nervous system?

Answer 38

• Central Nervous System —brain & spinal cord—the command center
• Sympathetic Nervous System —creates biochemical changes to the mind and body to prepare to respond to threat (fight or flight). Like pushing the accelerator of a car.
• Parasympathetic Nervous System —responsible for rest, digestion & nutrients.

Question 39

What are external agency stressors for police officers?

Answer 39

• 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 40

What are internal agency stressors for police officers?

Answer 40

• Policies that are offensive to officers
• Poor training and inadequate career development opportunities
• Lack of identity and recognition for good 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 41

What are stressors in work itself for police officers?

Answer 41

• Rigors of shift work, especially rotating shifts, which result in alterations to body rhythms and officer’s personal life
• 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, which rarely allows for following a case through to conclusion
• Work overload
• Crisis driven and therefore unpredictable which can be hard on families because of last minute changes
• Daily routine of family life can seem mundane compared to the brief periods of excitement on the job.
• When the job becomes common place, the excitement is gone. Cynicism, drugs, or alcohol may set in to fill the gap of the adrenalin rush once experienced.

Question 42

What are stressors confronting the individual officer?

Answer 42

• 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 due to attitude changes toward a person because he or she is an officer
• The officer’s life is under public scrutiny and a higher expectation of behavior often referred to as “fishbowl living”
• Work stress comes home, home stress goes to work. Family members can become targets for stress produced at work and vice versa.

Question 43

What are stressors related to the law enforcement career?

Answer 43

• Begin career optimistic, enthusiastic, and idealistic
• New experiences and relationships forged under challenges
• Non law enforcement friendships may fade
• After graduation, a rookie looks to the veterans for how to do the job. They learn how to do the job and stay alive but where do they learn how to keep relationships healthy and alive?
• Frequent exposure to negative views of the world from some law enforcement peers, and experiences on the job combined with continued social isolation from non-law enforcement friends and activities can lead to cynical, negative, distrustful, or overly suspicious attitudes.

Question 44

What is hypervigilance?

Answer 44

Hypervigilance is the elevated alertness of surroundings required of law enforcement officers for survival. It is viewing the world from a threat-based perspective having the mindset to see the events unfolding as potentially hazardous. It is constantly considering the “what if” that is necessary for officer survival. Hypervigilance is key to
officer safety. This heightened arousal is usually considered a pleasant state and is often missed when off duty.

Question 45

What are the 3 basic approaches to stress management?

Answer 45

Avoid
Alter
Adapt/Accept

Question 46

What are the relaxation techniques designed to engage the Parasympathetic Nervous System and throttle back the nervous system?

Answer 46

Visualization
Guided Imagery
Unguided Imagery
Thought Stopping/Blocking/Focusing
Tactical Breathing
Progressive Muscular Relaxation

Question 47

What is the “Inverted U Principle?”

Answer 47

As heart rate increases, the ability to perform physically and process information improves to a point then begins to drop.

Fine motor skills deteriorate first at heart rates about 115. Skills needing accuracy such as double locking handcuffs, radio operation and writing a ticket.

Complex motor skills, such as complex ground fighting techniques, begin to deteriorate and changes in vision begin at heart rates over 145. (i.e., tunnel vision, two-dimension vision.)

At heart rates above 175 an officer may experience auditory changes, loss of peripheral vision and depth perception, increases in reaction time and a declining ability to process information.

Heart rates above 200, an officer may exhibit irrational behavior such as repetitive nonproductive activities.

Question 48

What are the 5 phases of processing grief?

Answer 48

Denial
Anger
Bargaining
Depression
Acceptance

Question 49

What are the common signs of suicidal thoughts and behaviors?

Answer 49

• Loss/change in important relationship
• Expresses hopelessness, depression, guilt
• Change in sleep and, or appetite
• Minimal social support
• Alcohol/Substance abuse
• Legal problems/Financial problems
• Under investigation
• Talks about death or wanting to die

Question 50

What are strategies for helping a coworker with suicidal tendencies?

Answer 50

• Ask – Don’t be afraid to ask, “Are you thinking of hurting or killing yourself?”
• Intervene immediately. Take action, tell the person they are not alone.
• Don’t keep it a secret
• Locate help – Seek a mental health professional, peer support, chaplain, family member, or a friend.
• Inform supervisor of the situation
• Find someone to stay with the person.
• Expedite. Get help immediately and don’t leave the person alone.