Health and Wellness Flashcards
1
Q
Challenges of Today
A
- Patients are bigger
- Younger firefighters start with less: Strength gap, different work ethic, inexperience
- Economy: Multiple layoffs, risk management policies, less likely to cover, minimum-staffing-a more dangerous fire-ground and more workload per person increases potential for injury
2
Q
Body’s reaction to stress
A
- Hormone cascade-
- Adrenaline
- Increased heart rate, respiration, blood pressure
- Decreased digestion, elimination, immune system function,
- Decreased dopamine
3
Q
Decreased Dopamine Symptoms
A
- Reduced ability to feel pleasure
- Flat, bore, apathetic and low enthusiasm
- Depressed, low drive and motivation
- Difficulty getting through a task even when interesting
- Procrastinator/little urgency
- Difficulty paying attention and concentrating
- Slow thinking and/or slow to learn new ideas
- Crave uppers
- Prone to addictions
- Introverted personality
- Low libido or impotence
- Mentally fatigued
4
Q
Carbohydrates
A
- Sugars=Energy
- 1st energy source
- Glucose-the Brain’s only source of fuel
- 3 grams per pound of lean body mass
- Grains, rice, potatoes, sweet potatoes, pasta
5
Q
Proteins
A
- “Building blocks”-builds and repairs muscle tissue
- The body’s 2nd energy source
- 1.5 g/kg bodyweight
- Bodywieght in pounds(2.2)=Body weight in kg
- Beef, chicken, turkey
6
Q
Fats
A
- Fuel efficiency -9cal/gram
- Utilized during “aerobic” state
- Good fat = nuts, avocados, coconut oil, omegas
- Avoid saturated animal fats, polyunsaturated fats
7
Q
Ratio of Carbs/Proteins/Fats
A
40/30/30
8
Q
Ace Guidelines for fluid replacement
A
- Consume 3-6 ounces every 10-15 minutes during a workout
- If exercise is longer than 90 minutes of continual work, sports drinks may be used because muscle glycogen has been depleted-body needs a source of carbs
- If exercise is less than 90 minutes, water is experts’ choice of fluid replacement
