Physical Fitness Flashcards
What are the main law enforcement disablers?
- Heart (Cardiovascular) Disorders
- Lower back disorders
- Stomach ulcers
What are the secondary risk factors that contribute to coronary heart disease?
- Family history
- Obesity
- Diabetes
- Stress
- Type A personality
- Age and gender
- Abnormal resting EKG
About how many police officers die from heart disease each year?
2,035
How many times more likely is a police officer to die of heart disease than at the hands of a suspect or criminal?
21x
The first wealth is ______. -Ralph Waldo Emerson
Health
What are the 2 main factors that contribute to 95% of all myocardial infarctions?
- Plaque rupture
- Blood clot formation
What are the primary risk factors to coronary heart disease?
- Abnormal blood cholesterol
- High blood pressure (hypertension)
- Tobacco smoking
- Sedentary lifestyle
What is the “good” type of cholesterol?
High density lipoprotein
What is the “bad” kind of cholesterol?
Low-density lipoprotein
What is the most most type of fat in the body?
Triglycerides
___+___+____= Total Cholesterol
HDL+LDL+VLDL= Total Cholesterol
Normals values for HDL are greater than __.
40.
Normal values for LDL is less than ___.
130.
A total cholesterol value of less than equal to ___mg/dl is a major risk factor.
200.
What is the ideal total cholesterol/HDL level for men?
Less than 4.0
What is the ideal total cholesterol/HDL level for women?
Less than 3.5
What is the resting blood pressure of someone with hypertension?
Greater than 140/90mmHg
Systolic deals with the _________ of blood from the heart.
Expulsion.
Diastolic deals with the __________ phase of the heart cycle, which is the pressure necessary to hold the arteries open.
Relaxation.
How many times does your beat per minute?
60 to 100 bpm
Should individuals with pre-hypertension be medicated?
No. But they should exercise and eat healthier.
How many calories are in a gram of carbohydrate?
4 calories
How many calories are in a gram of fat?
9 calories
How many calories are in a gram of protein?
4 calories
__________ fitness is defined as the capacity to take in, transport, and utilize oxygen.
Aerobic fitness
What is the primary fuel source for aerobic exercise?
Fats
What is the primary fuel source for anaerobic exercise?
Carbohydrates
Which type of exercise means without oxygen?
Anaerobic
F.I.T.
Frequency, Intensity, and Time (duration).
__________ intense cardio should be done 30 minutes a day, 5 days per week.
Moderately
__________ intense cardio should be done 20 minutes a day, 3 times per week.
Vigorously
T.H.R.
Target heart rate
Maximal heart rate formula:
220-age
