Health &Fitness

Question 1

4 components of fitness that affect an individuals ability to perform their work

Answer 1

Muscular strength
Muscular endurance
Flexibility
Cardiovascular endurance

Question 2

Advantages of good personal fitness

Answer 2

Greater physical and mental capacity to do the tasks the job requires.
Less injury risk and quicker recovery from injury.
Less of a liability and therefore concern to your colleagues.
Better able to deal with stress.
Less stress associated with work.
More alert and therefore make better decisions.

Question 3

Briefly outline the daily intake guidelines of the healthy food pyramid

Answer 3

Drink water regularly.
Eat plenty of - cereals, wholegrain breads, rice, pasta (6-8 serves).
Eat moderate of - fruits (2 serves) vegetables (3 serves).
Eat small of - dairy ( 3 serves) meat, fish, poultry (3 serves).
Eat sparingly of - fats, oils, sweets.

Question 4

What is aerobic exercise

Answer 4

Activities that utilise oxygen to supply energy to working muscles, sustainable for long period of time. e.g. jogging, walking, cycling.

Question 5

What is anaerobic exercise

Answer 5

Exercise that utilise energy supplied without oxygen. Generally high intensity and short duration. e.g. sprinting, dragging hoses and forcing entry.

Question 6

What policy makes reference to the health and safety of employees within the workplace

Answer 6

ACTF&R Health & Safety Consultative Policy

under WHS Act 2012

Question 7

4 detrimental effects smoking can have on the body

Answer 7

Cancer
Lung disease
Heart disease
Poor blood circulation

Question 8

Explain passive smoking and its effects

Answer 8

The smoke from the burning tip is called side stream. Passive smoking is non-smokers breathing the side stream. The chemicals occur in amounts up to 30 times the amount the smoker inhales.

Question 9

Explain the impact of excessive alcohol consumption on physical performance

Answer 9

Alcohol is a depressant drug, not a stimulant as many people think. It slows down activity in the central nervous system, including the brain. Depressants affect coordination and concentration, and slow the response time to unexpected situations.
Alcohol intake negatively impacts on a variety of psychomotor skills essential for successful exercise performance including reaction time, balance and hand-eye coordination.
Alcohol is a diuretic, which makes your kidney produce more urine. Drinking too much can make you dehydrated and exercise soon after can make this worse.
Alcohol also interferes with the way your body makes energy.

Question 10

Describe the impact of prolonged alcohol intake to workplace performance.

Answer 10

Frequent absenteeism, especially monday, friday and after payday.
Frequent and varied medical absence from work.
Promotion failure, impairment of job performance.
Change in job, threat of job loss.
Industrial accidents.
Early retirement.

Question 11

3 physiological effects of drug consumption

Answer 11

Accidents
Overdosing
Withdrawal

Question 12

3 psychological effects of drug consumption

Answer 12

Anxiety
Depression
Dependency

Question 13

Describe the details of the ACTf&R policy relating to the supply of provisions (refreshments) to members involved in prolonged physical duties.

Answer 13

Where the Commander determines that the duration of activities (emergency calls, wacth duties and fire duties) are likely to exceed 2 hours ACTF&R will supply refreshments consisting of a food item and drinks. Meals and drinks depend on time and availability.
All ACTF&R appliances carry bottles water and encourage FF’s to maximise their hydration, especially when its hot.
Meal break will only be taken when operation exigencies allow and will be scheduled by the Commander.

Question 14

Factors to be considered in developing a personal fitness program

Answer 14

Choose activities you enjoy as well as need.
Start exercising at a level appropriate to your fitness.
Gradually increase how hard and how long you exercise.
Always warm-up/ cool down and stretch.
Take care in preventing injuries, listen to your body.
Ser realistic fitness goals.

Question 15

Recommended alcohol limit for females

Answer 15

never more than 2 standard drinks per day (none in pregnancy)

Question 16

Recommended alcohol limit for males

Answer 16

never more than 4 standard drinks per day

Question 17

Describe the weekly physical activity guideline for Australian adults

Answer 17

Think of movement as an opportunity, not an inconvenience and try to incorporate it into everyday life in as many ways as you can. e.g. take the stairs not elevator.
Try do at least 30mins moderate intensity physical activity everyday and vigorous activity as an extra where you can.

Question 18

Describe why health and fitness is a WHS issue

Answer 18

It’s a WHS issue because if employees aren’t healthy/fit and able to correctly perform work duties than injury occurs and employees need time off. Therefore its the employers responsibility to provide information, instruction, training and supervision to enable employees to perform their duties safe and without risk.
ACTF&R management is also responsible to take appropriate action and monitor the employee’s health and safety at work and the condition of the workplace.