Health And Fitness Flashcards
What are the 2 major health/medical problems for police in America?
Cardiovascular disease and back problems
What are the 2 leading causes of death?
Cardiovascular disease is the #1 resulting In 43% of all deaths.
Cancer is # 2
Heredity is estimated to be responsible for ___% of deaths in America
25%
Lifestyle is estimated to be responsible for _____% of all deaths I’m America .
54%
Environment is estimated to be responsible for ____% of all deaths in America.
20%
What is the average age of death for a police officer?
59-66 but almost all should live to 85 with a healthy lifestyle.
The frequency and duration of exercise associated with the optimum benefits from aerobic exercise is:
- Exercise aerobically 3–5 times per week
2. Stay within target heart range: 60–85% of max heart rate for at least 20 minutes
What is LDL ( low density lipoprotein)?
Bad cholesterol, higher levels are bad
What is HDL ( high density lipoprotein)?
Good cholesterol, higher levels good. HDL cholesterol should be 33% or more of the total cholesterol in the blood.
Total cholesterol must be below____mg/dl.
150
LDL cholesterol must be below ____ mg/ dl
90
What has the greatest single effect on blood cholesterol levels?
Consumption of saturated fats. It can increase the livers production of cholesterol by 40-50 mg/dl, which becomes LDL
Most of the calories in an individual’s daily caloric intake should come from….
Complex carbohydrates:
- Grains
- Vegetables
- Dried beans
- Fruits
The three major health problems associated with a high fat diet are:
- Cardiovascular diseases
- Cancer
- Diabetes
What’s the deal with type II diabetes?
The condition usually develops after age 40. Type two diabetes accounts for 95% of all diabetes
What are the ranges of blood pressure?
Normal:
Less than 120/less than 80
Pre hypertension:
120-139 / 80-89
High stage 1:
140-159 / 90-99
High stage 2:
160+ / 100+
What is a healthy body fat % to stay below?
20% for males
25% for females
What are the six harmful effects of obesity on the body?
- high blood pressure
- adult onset of diabetes
- various types of cancer
- chronic knee and back injuries
- decreased flexibility, speed, and agility
- decreased endurance
What are the the two most effective strategies to reduce one’s body fat?
- Diet- less than 20% of diet should be from fats.
2. Exercise
Sleep loss has negative effects on these three areas….
- Motor performance
- cognitive function
- mood
17 hours without sleep is equivalent to a ____ blood alcohol level.
24hours without sleep is equivalent to a ____ blood alcohol level.
.05
.10
What are the 2 major kinds of stress?
Critical incident stress: emotional, behavioral, cognitive responses to acute traumatic events.
Cumulative or chronic stress: cumulative trauma from everyday stress. Often referred to as burnout.
