Fitness and Wellness Flashcards
How is the Parasympathetic Nervous system turned off or reduced:
- ______
- ______
- ______
- ______
the 4 ways PNS is turned off are:
- Digestion slows or stops
- Immune system is compromised
- Non-critical systems are shut down
- Tissue building and; repair stops
What is the purpose of applying FITT to anaerobic (without Oxygen) training: _________________.
increase ability to make short, intense bursts of maximum effort
___________ are considered “empty calories” low nutrients
Simple carbs
Fitness is the key to performance in the Law enforcement profession and is directly related to ability to perform job functions; _____________________________.
Improved capability for specific task performance
Drink \_\_\_\_\_\_\_\_\_\_\_ glasses of water a day? A. 6-8 ounce B. 8-12 C. 7-11 ounce D. 6-9
6-8 ounce
__________________ is responsible for rest, digestion and nutrients. It allows us to save energy, blood pressure decreases, heart beats slower with less force
Parasympathetic Nervous System
What are the keys to adequate fitness?
balance, variety and; moderation
Regular exercise and proper nutrition make up the foundation on which the wellness pyramid is built.
True
False
True
________________ ranges from death to optimal wellness, not just absence of disease.
A. Wellness continuum
B. Health continuum
C. Physical continuum
D. Health continuum
A. Wellness continuum
_______________- the condition of the body that enables an individual to use his/her body in activities.
A. Physical fitness
B. Wellness
C. Flexibility
D. Muscular strength
Physical fitness
______________________is the cap that holds down all the other areas in the pyramid.
Self-responsibility
The leading causes of death for americans are __________________________.
heart disease and cancer
Police officers have a higher incidence of stress related disorders than civilian population these include ______, ______, ______.
Alcoholism, Suicide, Divorce
Wellness continuum ranges from ______________, not just absence of disease.
death to optimal wellness
Identify the principles of an exercise program: \_\_\_\_\_\_; \_\_\_\_\_\_; \_\_\_\_\_\_; \_\_\_\_\_\_.
Progressive overload,
regularity & recovery,
specificity, and balance
FITT - stands for: F - \_\_\_\_\_\_\_\_; I - \_\_\_\_\_\_\_\_; T - \_\_\_\_\_\_\_\_; T - \_\_\_\_\_\_\_\_;
Frequency,
intensity,
time and
type
What are the two essential dietary components: _____, _____.
Non-fuel and Fuel nutrients
Carbohydrate needs: ____________of total daily calories
55-60%
Which of the following is a non fuel nutrients:
Water
True or False:
80/20 Rule : eat healthy 80% of the time but allow some treats 20% of the time. A plan that allows occasional splurges is one more likely not to last.
False. A plan that allows occasional splurges is one more likely to last.
The question said NOT …Read Carefully!!!!
_____________ - stressor that is perceived as positive such as a promotion, getting married or achieving an accomplishment
Eustress
________________ is short term with quick resolution
Acute stress
The nervous system has 3 parts, The 3 parts are:
- ______
- ______
- ______
The 3 parts are:
- Central Nervous System;
- Sympathetic Nervous System; and
- Parasympathetic Nervous System
Men are nearly 4 times more likely to die by suicide than women. Woman attempt suicide 3 times as often as men.
A. True
B. False
True
Three basic approaches to stress management:
- _______
- _______
- _______
- Avoid,
- Alter,
- Adapt/Accept
________________ is the elevated alertness of surroundings required of law enforcement officers for survival. Key to officer safety.
Hypervigilance
Fine motor skills deteriorate first at heart rates about _____________.
115
Five phases of transition that person experiencing traumatic events typically go through:
- _______
- _______
- _______
- _______
- _______
Denial, Anger, Bargaining, Depression, Acceptance
_________________ - is a stressor that is perceived as negative such as injury, illness, divorce or being fired.
Distress
_______________ consists of a person’s health/ disease status and risk potential.
Wellness
\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ is prolonged unrelieved stress also called cumulative stress A. Acute stress B. Distress C. Chronic stress D. Eustress
Chronic stress
The most important mineral in Fitness and Wellness is ______.
Water
Components of fitness can be divided into two categories to include:
- ________
- ________
Functional and Health Related Fitness and Motor Fitness
____, ______, _____are keys to adequate fitness
Balance, variety and moderation
Complex motor skills begin to deteriorate at heart rate over ____________.
145
Fine motor skills peak at?
115
Complex motor skills peak at?
145
performance will gradually deteriorate as stress increases
Inverted U Law
_________ is the balance between flight or fight - releases 2 hormones epinephrine and nor epinephrine - vital to stress response - uses more energy, blood pressure increases, heart beats faster
Sympathetic Nervous System
