Fitness Exam Flashcards
Compared to the average population, police officers are at greater risk of developing
Depression, PTSD, and Suicide
Research suggests that police officers experience this many critical incidents throughout a career.
188
In a recent study, police officer’s heart rate rose to the equivalent of a brisk walk for this many minutes throughout an 8 hour shift.
8 minutes
The estimated prevalence of PTSD among police officers
35%
The three main benefits of physical fitness in policing
use of force
Provides health benefits
Provides psychological benefits
The type of stretching technique which involves bringing the joint to a near maximum length to the point of feeling slight tension and holding for 20-30 seconds?
Static stretching
The most common methods to determine cardio-respiratory intensity in a gym setting
Heart rate, talk test, or perceived exertion
The TYPE of physical activity which produces improvements in cardio-respiratory health
Aerobic
Canadians, aged 18-64, should accumulate a minimum of this many minutes of moderate-to-vigorous intensity cardio developing exercise each week
150
The term used to describe the goal of muscular strength programs. An increase in size and strength of muscles
Hypertrophy
The eating disorder characterized by a severe restriction in calories
Anorexia Nervosa
The mood disorder characterized by periods of depression and mania.
Bipolar disorder
The anxiety disorder characterized by frequent feelings of sudden and intense fear that lasts a short period of time with symptoms including shortness of breath and racing heart
Panic disorder
The stress-related mental illness which may appear following exposure to one or more critical incidents
PTSD
4 ways to help improve or maintain mental health
Healthy body
Practice healthy thinking
Connecting to things bigger than you
Build a healthy support network
The type of training described as performing a number of exercises in succession at a submaximal level, with little rest in between
Circuit training
1-2 sets of 20 reps at 50% to 60% 1RM. Rest 30 to 60 seconds between sets.
Muscular Endurance Training
Completing two or more types of training (developing multiple health-related components of fitness) in one exercise bout
Cross Training
Completing two consecutive exercises, (often agonist and antagonist muscles) without rest
Superset Training
Emphasizing the lengthening of the muscle as opposed to the concentric contraction (a tempo of 2:1:8)
Eccentric Emphasis (negatives)
The principle defined by a loss of training gains once training has ceased
Reversibility
The most important principle of training
Progressive Overload
The principle of recovery states that exercisers should allow a minimum of ___ hours before stimulating the same
muscle fibers after intense strength training
48 hours
“In order to attain a fitness goal, training must be tailored to meet that goal.”
Specificity
“Exercise is not a one-size-fits-all prescription.”
Individuality
The skill-related component of physical fitness is defined as the ability to change direction or speed quickly
Agility
