Health &Fitness Flashcards
4 components of fitness that affect an individuals ability to perform their work
Muscular strength.
Muscular endurance.
Flexibility.
Cardiovascular endurance.
Advantages of good personal fitness
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.
Briefly outline the daily intake guidelines of the healthy food pyramid
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.
What is aerobic exercise
Activities that utilise oxygen to supply energy to working muscles, sustainable for long period of time. e.g. jogging, walking, cycling.
What is anaerobic exercise
Exercise that utilise energy supplied without oxygen. Generally high intensity and short duration. e.g. sprinting, dragging hoses and forcing entry.
What policy makes reference to the health and safety of employees within the workplace
ACTF&R Health & Safety Consultative Policy
under WHS Act 2012
4 detrimental effects smoking can have on the body
Cancer
Lung disease
Heart disease
Poor blood circulation
Explain passive smoking and its effects
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.
Explain the impact of excessive alcohol consumption on physical performance
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.
Describe the impact of prolonged alcohol intake to workplace performance.
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.
3 physiological effects of drug consumption
Accidents
Overdosing
Withdrawal
3 psychological effects of drug consumption
Anxiety
Depression
Dependency
Describe the details of the ACTf&R policy relating to the supply of provisions (refreshments) to members involved in prolonged physical duties.
Where the Commander determines that the duration of activities (emergency calls, watch 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.
Factors to be considered in developing a personal fitness program
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.
Recommended alcohol limit for females
Never more than 2 standard drinks per day (none in pregnancy)
