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DCSO BPOC 144 > Fitness > Flashcards

Fitness Flashcards

1
Q

Definition of Physical Fitness

A

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

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2
Q

Physical Fitness equates to ________ and _______

A

performance and to readiness

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3
Q

Definition of Wellness

A

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.

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4
Q

Components of fitness can be divided into two categories:

A

Functional and Health-Related Fitness
Motor Fitness

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5
Q

Functional and Health-Related Fitness is what?

A

most important because these components do not just focus on job functions; they are related to being a fit, functional, productive human being for a lifetime.
Cardiovascular fitness or endurance
Flexibility
Muscular endurance (dynamic strength)
Muscular strength (absolute strength)
Body Composition

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6
Q

___________ and ________ components are the underlying physical factors in
performing the essential tasks of the law enforcement officers’ job

A

Functional and Motor Fitness

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7
Q

Police officers have a higher incidence of stress-related disorders than civilian population.

A

Alcoholism
Suicide
Divorce

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8
Q

The _________ __________ ranges from death to optimal wellness, not just absence of disease.

A

Wellness Continuum

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9
Q

Fitness is the key to performance in the law enforcement profession and is directly related to the ability to perform job functions:

A

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

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10
Q

Officers are usually _______ at average or above average fitness but the ________ is generally below average in fitness levels when compared to the general population

A

hired (trainees); incumbent (field officer)

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11
Q

Individuals who are relatively healthy can usually participate in a mild or moderate exercise (such as walking) without problems or a need for medical examination.
However, moderate, or strenuous exercise can be risky for some with certain health problems.
If there are any concerns, see a medical professional prior to initiating an exercise program. A self- administered screening tool, Par-Q, is a useful checklist tool to assist in determining if medical screening is needed.
Describe what?

A

Determining readiness for exercise program:

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12
Q

For improvements in fitness, the demands placed on the body must be greater than those of daily activities is the definition of what?

A

Progressive Overload

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13
Q

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 describes what?

A

Regularity and Recovery

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14
Q

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 is a part of what?.

A

Regularity and Recovery

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15
Q

The body adapts specifically to the type of demand placed on it, is the definition of?

A

Specificity

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16
Q

determine fitness goals then incorporate specific exercises to train to those goals falls under which category?

A

Specificity

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17
Q

There should also be a _________ of the components of fitness including cardiovascular, strength and flexibility training

A

balance

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18
Q

Fitt stands for what?

A

Frequency, Intensity, Time, and Type (FITT)
set of guidelines to assist in incorporating the exercise guidelines to a personal fitness program.

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19
Q

F (Frequency): Number of workouts per week involves what principles?

A

Regularity and recovery

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20
Q

(Intensity): How hard you exercise what Principles of exercise incorporated

A

Progressive overload

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21
Q

T (Type): Type of exercise what Principles of exercise incorporated

A

Specificity and Balance

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22
Q

What is the purpose of applying FITT to Cardiovascular Training

A

Improve efficiency of heart, lungs, and blood vessels. It helps to control weight, increase energy, increase endurance, increase performance capacity, and lower cholesterol. It increases the ability to perform essential job tasks: running, use of force and performance under high stress

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23
Q

What is the FIT for each section under cardiovascular training

A

F (Frequency): Minimum 3 days a week.
I (Intensity): Target Heart Rate (THR) zone. (60-80% Predicted Maximum Heart Rate) or Rating of Perceived Exertion (RPE) (13-15 Borg)
T (Time) Progress gradually from starting point (may be 5 minutes) to minimum of 20 minutes at THR.

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24
Q

Applying FITT to Strength Training Purpose:

A

Increase lean muscle mass and strength; enhance physical performance, decrease injuries, improved self-concept, and professional presence. Increased ability to do essential tasks of lifting, carrying, climbing, pulling, pushing, dragging, jumping and use of force.

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25
Q

Applying FITT to Flexibility Training Purpose:

A

Prevent injuries, improve posture, improves physical performance, reduce soreness, increase flexibility.
Increased ability to do essential tasks of reaching, bending, emergency extraction, and use of force, entry and exit from vehicle, movement from inactivity to rapid movement quickly.

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26
Q

Using FITT in Flexibility training what do the Intensity and Time require?

A

I (Intensity): Hold to an easy point of tension—do not bounce
T (Time): 10-20 seconds per stretch. 3-5 minutes at cool down.

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27
Q

Applying FITT to Anaerobic (without oxygen) Training what does intensity require?

A

I (Intensity): All-out effort. 90% of Maximum Heart Rate

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28
Q

Incorporate dynamic stretching and joint movements along with a cardiovascular warm up which gets the heart rate up describes what?

A

Warm Up (5-10 minutes)

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29
Q

Exercising with the intensity and or duration to develop and maintain one or several components of fitness describes what?

A

Work out (20-30 minutes)

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30
Q

Allows for gradual transition from vigorous exercise to the normal state through less intense total body movements followed by slow sustained static stretching describes what?

A

Cool Down (5-10 minutes)

31
Q

Compare _____________ to fuel for a vehicle. An adequate amount of the right kinds of fuel is key to performance, disease prevention and wellness. The right kinds of fuel ensure that you have the energy to do essential job tasks

A

nutrition

32
Q

Different types of fuel?

A

carbohydrates, proteins, and fats

33
Q

Carbohydrate provides a ______ energy source but is used up quickly.
Protein is ______ in providing energy but last a few hours longer.
Fat is the _______ in providing energy but there is an ample supply and can provide that energy for a long time.

A

quick
slower
slowest

34
Q

Non-Fuel Nutrients are?

A

Vitamins
Minerals
Water

35
Q

Starches, sugars and fiber and are important for health and performance describes what?

A

Carbohydrates

36
Q

Carbohydrate needs:

A

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

37
Q

Protein is made up of ______ _____ often called the “building blocks” of the body because it is used for building, maintaining, and repairing tissue

A

amino acids

38
Q

Saturated fats tend to be _____ 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

A

solid

39
Q

Unsaturated fats tend to be ________ 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.

A

liquid

40
Q

___ cholesterol is considered “good cholesterol” and helps to carry cholesterol to the liver.

A

HDL

41
Q

____ is the “bad cholesterol” which tends to clog arteries

A

LDL

42
Q

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

A

Vitamins

43
Q

_______ are inorganic substances also needed in very small quantities

A

Minerals

44
Q

The most important mineral! It is absolutely necessary for life and is needed for all body processes.

A

Water

45
Q

The ______ _________ is not a reliable indicator of water needs—don’t rely
on it. Drink 6-8 eight-ounce glasses of water each day—more if exercising

A

thirst mechanism

46
Q

Eat healthy __% of the time but allow some “treats” __% of the time and you’re more likely to stick with a plan. A plan that allows occasional splurges is one more likely to last

A

80; 20

47
Q

Natural reaction of the mind and body to a demand placed on it—pleasant or unpleasant is the definition of?

A

Stress

48
Q

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

A

Eustress

49
Q

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

A

Distress

50
Q

_____ 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.

A

Acute

51
Q

Chronic Stress is prolonged unrelieved stress also called __________ stress. Prolonged unrelieved wear and tear results from too many demands (Like driving with your foot on the brake).

A

cumulative

52
Q

CIS is considered a _______ response to an _______ extreme incident.

A

“normal”; abnormal

53
Q

creates major distress and long-lasting disruptive changes in person’s life. This is not “normal” stress and may need professional help defines what?

A

PTSD

54
Q

______ is a demand, real or imagined, that disrupts a person’s equilibrium and
initiates the stress response.
_______ can be social, psychological, spiritual, or physical and can be positive (eustress) or negative (distress)

A

Stressor

55
Q

Physiological changes are lifesaving, arousing the individual to prepare to fight or flee; therefore, this response is often referred to as the _____ ________response.

A

“Fight or Flight”

56
Q

The nervous system has three parts:

A

Central Nervous System
Sympathetic Nervous System
Parasympathetic Nervous System

57
Q

Effects of Sympathetic Nervous System and its activation of the ______ ________ of hormones:

A

“stress cocktail”

58
Q

__________ ______________ is impaired decision making, memory, and the ability to focus or engage in a task.

A

Cognitive Impairment

59
Q

Stress external to agency:

A

Frustration with judicial system

60
Q

Cynicism and distrust are the practice of always looking for what is wrong in people; the ____ __ _____ mentality.

A

“us vs. them”

61
Q

__________ is the elevated alertness of surroundings required of law enforcement officers for survival.

A

Hypervigilance

62
Q

Stress is ___ the event itself, but your _______ to an event. An event may not always be avoidable, but we can control our reaction to the event, a key to stress management

A

not; reaction

63
Q

Three basic approaches to stress management

A

Avoid
Alter
Adapt/Accept by building resistance to stress or changing perspective

64
Q

There are a variety of relaxation techniques designed to engage the Parasympathetic Nervous System and throttle back the nervous system. What are they?

A

Visualization
Guided Imagery
Unguided Imagery
Thought Stopping/Blocking/Focusing
“Tactical Breathing” or deep breathing.
Progressive Muscular Relaxation

65
Q

____ _____ skills deteriorate first at heart rates about 115.

A

Fine motor

66
Q

At what heart rate do auditory changes start?

A

175

67
Q

What are ways to prepare and assist yourself or someone else to cope with a critical incident?

A

Physical presence, sit quietly with them, listen…listen…listen…allow silence if they don’t want to talk.
Don’t offer answers
Continued reassurance that what they are experiencing is normal in this abnormal situation.

68
Q

Symptoms like CIS but are more severe and persist longer than one month after an incident and will continue to affect person’s life.

A

PTSD

69
Q

According to a study conducted in 2006, “Although the suicide rate of 18.1 for law enforcement personnel is higher than the ____ in the general population, it is not higher than would be expected for people of similar age, race, and gender.

A

11.4

70
Q

AID LIFE:

A

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

71
Q

These problems may or may not be prevalent in Texas. A survey of 2,200 officers in 29 police departments throughout the U.S. revealed that __% of the officers had serious alcohol problems and 10% had serious drug problems

A

23

72
Q

A study of officers in a major mid-western state revealed that __% came to work with a hangover

A

53

73
Q

refrain from offering the fellow officer your ________.

A

“diagnosis.

74
Q

Symptoms of steroid use

A

Mood swings and increased aggressiveness
Acne
Voice lowering (in females)
Increases in facial and body hair
Above normal gains in muscle mass

DCSO BPOC 144 (33 decks)

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