Fitness And Wellness Flashcards
The condition of the body that enables an individual to use his/her body in activities requiring: -muscular strength -muscular endurance -cardiovascular endurance -flexibility -agility -speed -power without undue experience of fatigue or exhaustion.
Physical fitness
Consists of a person’s health/disease status and risk potential. It ranges on a continuum from death to optimal well-being.
Wellness
Total well-being involves ________/________ for a balanced physical, mental, spiritual, and socio-emotional well being.
positive lifestyle/health behaviors
Components of fitness can be divided into __ categories.
These components are _______ and ________.
2
Functional and Health Related Fitness, and Motor Fitness.
________ components are the underlying physical factors in performing the essential tasks of the law enforcement officer’s job.
Motor Fitness
__________ and __________ make up the foundation on which the Wellness Pyramid is built.
Regular Exercise and Proper Nutrition
_______ is the cap that holds down all the other areas of the Wellness Pyramid.
Self-responsibility
Name all areas of the Wellness Pyramid.
Self-Responsibility Stress Management Tobacco Cessation Weight Control Proper Nutrition Regular Exercise
As an occupational group, law enforcement have a _____ health profile.
poor
The top three stress-related disorders that police officers have are:
Suicide
Alcoholism
Divorce
People should drink at least __ to __ glasses of water per day and __ to __ when exercising.
6 to 8 per day.
8 to 10 when exercising.
The three fuel nutrients are:
Carbohydrates
Fats
Proteins
The three non-fuel nutrients are:
Vitamins
Minerals
Water
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.
Fat
These fat choices can help control cholesterol levels and prevent strokes and heart attacks.
Unsaturated Fats
___ cholesterol is considered “good cholesterol” and ___ is the “bad cholesterol”.
HDL is good cholesterol
LDL is bad cholesterol
_______ are organic substances essential for metabolism, growth, and development. ________ are inorganic substances also needed in very small quantities.
Vitamins
Minerals
The most important mineral! It is absolutely necessary for life and is needed for all body processes.
Water
Name a Health Nutritional Strategy.
Aim for a healthy weight and balance calories with energy needs.
Natural reaction of the mind and body to a demand placed on it, pleasant or unpleasant.
Stress
_________ is a stressor that is perceived as positive such as a promotion, getting married, or achieving an accomplishment.
Eustress
_________ is a stressor that is perceived as negative such as an injury, illness, divorce, or being fired.
Distress
_______ is a short term stress with a quick resolution. The mind and body gears up with the “fight or flight” response.
Acute
_________ is a prolonged unrelieved stress also called cumulative stress.
Chronic
Heavy-duty stress that causes psychological and physical discomfort for 2 days to 1 month. The normal response to an abnormal extreme incident.
Critical Incident Stress (CIS)
Creates major distress & long lasting disruptive changes in a person’s life. This is not normal stress and may need professional help. Is similar to CIS but symptoms are prolonged past 1 month.
Post Traumatic Stress Disorder (PTSD)
Brain & spinal cord. The command center.
Central Nervous System
Creates biochemical changes to the mind and body to prepare to respond to threat (fight or flight).
Sympathetic Nervous System
Responsible for rest, digestion, and nutrients.
Parasympathethic Nervous System
When the central nervous system perceives a threat, the Sympathetic Nervous System is ______ and the Parasympathetic Nervous System is _______.
Activated
Reduced
Cognitive Impairment is impaired decision making, memory, and the ability to focus or engage in a task. Alcoholism Suicide Rapid Mood Changes Abrupt change in typical behavior patterns Overly Suspicious Argumentative Overly irritable to overly hostile Blaming others for problems Depression Are stress symptoms of what kind?
Cognitive/ Emotional
Digestive disorders Headaches Excessive Illnesses High blood pressure Sleep Disorders Are stress symptoms of what kind?
Physical
Emotionally distancing
Relationship problems
Divorce
Are stress symptoms of what kind?
Social
Frustration with judicial system
Lack of consideration from the courts for scheduling officers 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.
Are what type of stress?
External to Agency
Policies 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
Favoritism regarding promotions and assignments
Myths such as “weak people are more susceptible to stress”
Are what type of stress?
Internal to Agency
Negative view of life
The practice of always looking for what is wrong in people.
The “us vs them” mentality
Cynicism
Marital
Children
Financial
Stressors of what kind?
Family and Personal
Name the 5 phases of traumatic events.
Which one is the longest?
Denial.- refusal to believe the event occurred.
Anger.- “had to happen to me”.
Bargaining.- Wish that event had never taken place
Depression.- longest phase.
Acceptance.- “gets over”.
__ % of officers had serious alcohol problems and __ % had serious drug problems.
23% Alcohol
10% Drugs
The solution to alcohol/ drug abuse in law enforcement begins with:
The individual officer
Be aware and recognize the problem Urge the person to seek help Encourage the person after they seek help Never avoid the problem Are ways of doing what?
Assisting co-workers with substance abuse
