Fitness

Question 1

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

Physical Fitness equates to ________ and _______

Answer 2

performance and to readiness

Question 3

Definition of Wellness

Answer 3

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.

Question 4

Components of fitness can be divided into two categories:

Answer 4

Functional and Health-Related Fitness
Motor Fitness

Question 5

Functional and Health-Related Fitness is what?

Answer 5

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

Question 6

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

Answer 6

Functional and Motor Fitness

Question 7

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

Answer 7

Alcoholism
Suicide
Divorce

Question 8

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

Answer 8

Wellness Continuum

Question 9

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

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

Answer 10

hired (trainees); incumbent (field officer)

Question 11

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?

Answer 11

Determining readiness for exercise program:

Question 12

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

Answer 12

Progressive Overload

Question 13

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?

Answer 13

Regularity and Recovery

Question 14

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?.

Answer 14

Regularity and Recovery

Question 15

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

Answer 15

Specificity

Question 16

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

Answer 16

Specificity

Question 17

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

Answer 17

balance

Question 18

Fitt stands for what?

Answer 18

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

Question 19

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

Answer 19

Regularity and recovery

Question 20

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

Answer 20

Progressive overload

Question 21

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

Answer 21

Specificity and Balance

Question 22

What is the purpose of applying FITT to Cardiovascular Training

Answer 22

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

Question 23

What is the FIT for each section under cardiovascular training

Answer 23

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.

Question 24

Applying FITT to Strength Training Purpose:

Answer 24

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.

Question 25

Applying FITT to Flexibility Training Purpose:

Answer 25

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.

Question 26

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

Answer 26

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.

Question 27

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

Answer 27

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

Question 28

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

Answer 28

Warm Up (5-10 minutes)

Question 29

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

Answer 29

Work out (20-30 minutes)

Question 30

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?

Answer 30

Cool Down (5-10 minutes)

Question 31

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

Answer 31

nutrition

Question 32

Different types of fuel?

Answer 32

carbohydrates, proteins, and fats

Question 33

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.

Answer 33

quick slower slowest

Question 34

Non-Fuel Nutrients are?

Answer 34

Vitamins Minerals Water

Question 35

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

Answer 35

Carbohydrates

Question 36

Carbohydrate needs:

Answer 36

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

Question 37

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

Answer 37

amino acids

Question 38

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

Answer 38

solid

Question 39

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.

Answer 39

liquid

Question 40

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

Answer 40

HDL

Question 41

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

Answer 41

LDL

Question 42

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

Answer 42

Vitamins

Question 43

_______ are inorganic substances also needed in very small quantities

Answer 43

Minerals

Question 44

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

Answer 44

Water

Question 45

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

Answer 45

thirst mechanism

Question 46

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

Answer 46

80; 20

Question 47

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

Answer 47

Stress

Question 48

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

Answer 48

Eustress

Question 49

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

Answer 49

Distress

Question 50

_____ 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.

Answer 50

Acute

Question 51

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).

Answer 51

cumulative

Question 52

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

Answer 52

“normal”; abnormal

Question 53

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

Answer 53

PTSD

Question 54

______ 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)

Answer 54

Stressor

Question 55

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

Answer 55

“Fight or Flight”

Question 56

The nervous system has three parts:

Answer 56

Central Nervous System Sympathetic Nervous System Parasympathetic Nervous System

Question 57

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

Answer 57

“stress cocktail”

Question 58

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

Answer 58

Cognitive Impairment

Question 59

Stress external to agency:

Answer 59

Frustration with judicial system

Question 60

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

Answer 60

“us vs. them”

Question 61

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

Answer 61

Hypervigilance

Question 62

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

Answer 62

not; reaction

Question 63

Three basic approaches to stress management

Answer 63

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

Question 64

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

Answer 64

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

Question 65

____ _____ skills deteriorate first at heart rates about 115.

Answer 65

Fine motor

Question 66

At what heart rate do auditory changes start?

Answer 66

175

Question 67

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

Answer 67

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.

Question 68

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

Answer 68

PTSD

Question 69

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.

Answer 69

11.4

Question 70

AID LIFE:

Answer 70

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

Question 71

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

Answer 71

23

Question 72

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

Answer 72

53

Question 73

refrain from offering the fellow officer your ________.

Answer 73

“diagnosis.

Question 74

Symptoms of steroid use

Answer 74

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