Fitness and Wellness

Question 1

How is the Parasympathetic Nervous system turned off or reduced:

1. ______
2. ______
3. ______
4. ______

Answer 1

the 4 ways PNS is turned off are:

1. Digestion slows or stops
2. Immune system is compromised
3. Non-critical systems are shut down
4. Tissue building and; repair stops

Question 2

What is the purpose of applying FITT to anaerobic (without Oxygen) training: _________________.

Answer 2

increase ability to make short, intense bursts of maximum effort

Question 3

___________ are considered “empty calories” low nutrients

Answer 3

Simple carbs

Question 4

Fitness is the key to performance in the Law enforcement profession and is directly related to ability to perform job functions; _____________________________.

Answer 4

Improved capability for specific task performance

Question 5

Drink \_\_\_\_\_\_\_\_\_\_\_ glasses of water a day?
A. 6-8 ounce 
B. 8-12
C. 7-11 ounce
D. 6-9

Answer 5

6-8 ounce

Question 6

__________________ is responsible for rest, digestion and nutrients. It allows us to save energy, blood pressure decreases, heart beats slower with less force

Answer 6

Parasympathetic Nervous System

Question 7

What are the keys to adequate fitness?

Answer 7

balance, variety and; moderation

Question 8

Regular exercise and proper nutrition make up the foundation on which the wellness pyramid is built.
True
False

Answer 8

True

Question 9

________________ ranges from death to optimal wellness, not just absence of disease.

A. Wellness continuum
B. Health continuum
C. Physical continuum
D. Health continuum

Answer 9

A. Wellness continuum

Question 10

_______________- 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

Answer 10

Physical fitness

Question 11

______________________is the cap that holds down all the other areas in the pyramid.

Answer 11

Self-responsibility

Question 12

The leading causes of death for americans are __________________________.

Answer 12

heart disease and cancer

Question 13

Police officers have a higher incidence of stress related disorders than civilian population these include ______, ______, ______.

Answer 13

Alcoholism, Suicide, Divorce

Question 14

Wellness continuum ranges from ______________, not just absence of disease.

Answer 14

death to optimal wellness

Question 15

Identify the principles of an exercise program: 
\_\_\_\_\_\_; 
\_\_\_\_\_\_; 
\_\_\_\_\_\_;
\_\_\_\_\_\_.

Answer 15

Progressive overload,
regularity & recovery,
specificity, and balance

Question 16

FITT - stands for: 
F - \_\_\_\_\_\_\_\_;
I - \_\_\_\_\_\_\_\_;
T - \_\_\_\_\_\_\_\_;
T - \_\_\_\_\_\_\_\_;

Answer 16

Frequency,
intensity,
time and
type

Question 17

What are the two essential dietary components: _____, _____.

Answer 17

Non-fuel and Fuel nutrients

Question 18

Carbohydrate needs: ____________of total daily calories

Answer 18

55-60%

Question 19

Which of the following is a non fuel nutrients:

Answer 19

Water

Question 20

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.

Answer 20

False. A plan that allows occasional splurges is one more likely to last.

The question said NOT …Read Carefully!!!!

Question 21

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

Answer 21

Eustress

Question 22

________________ is short term with quick resolution

Answer 22

Acute stress

Question 23

The nervous system has 3 parts, The 3 parts are:

1. ______
2. ______
3. ______

Answer 23

The 3 parts are:

1. Central Nervous System;
2. Sympathetic Nervous System; and
3. Parasympathetic Nervous System

Question 24

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

Answer 24

True

Question 25

Three basic approaches to stress management:

1. _______
2. _______
3. _______

Answer 25

1. Avoid,
2. Alter,
3. Adapt/Accept

Question 26

________________ is the elevated alertness of surroundings required of law enforcement officers for survival. Key to officer safety.

Answer 26

Hypervigilance

Question 27

Fine motor skills deteriorate first at heart rates about _____________.

Answer 27

115

Question 28

Five phases of transition that person experiencing traumatic events typically go through:

1. _______
2. _______
3. _______
4. _______
5. _______

Answer 28

Denial, Anger, Bargaining, Depression, Acceptance

Question 29

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

Answer 29

Distress

Question 30

_______________ consists of a person’s health/ disease status and risk potential.

Answer 30

Wellness

Question 31

\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ is prolonged unrelieved stress also called cumulative stress
A. Acute stress
B. Distress
C. Chronic stress
D. Eustress

Answer 31

Chronic stress

Question 32

The most important mineral in Fitness and Wellness is ______.

Answer 32

Water

Question 33

Components of fitness can be divided into two categories to include:

1. ________
2. ________

Answer 33

Functional and Health Related Fitness and Motor Fitness

Question 34

____, ______, _____are keys to adequate fitness

Answer 34

Balance, variety and moderation

Question 35

Complex motor skills begin to deteriorate at heart rate over ____________.

Answer 35

145

Question 36

Fine motor skills peak at?

Answer 36

115

Question 37

Complex motor skills peak at?

Answer 37

145

Question 38

performance will gradually deteriorate as stress increases

Answer 38

Inverted U Law

Question 39

_________ 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

Answer 39

Sympathetic Nervous System