Unit 5 - Health & Wellbeing for Police Officers Flashcards
Explain the principles of exercise.
Specificity - “requires the application of differing training methods to produce maximum performance in relation to an individual based on their strengths, weaknesses and stage of training”.
Overload - we must put the body under stress for our energy system and tissues to develop. Exercising beyond the level our body is accustomed to. This is continual. E.g. increase speed, duration, frequency, resistance etc.
Individuality - High performance - individual strategy. General fitness - group classes. As fitness improves and goals change training programmes have to be more specific.
Progression - As the body improves fitness, training programmes must develop to allow continual improvement, otherwise plateau will occur.
Adaptation - The body responds and reacts to targeted, specific and structured training.
Recovery - The body adapts and progresses during rest. Most while sleeping. Not having recovery can lead to overtraining and then fatigue. The harder you train, the more recovery you need between sessions.
Reversibility - Fitness will be lost if training is stopped.
List the methods of training that develop each principle of exercise.
Frequency - depends on level of athlete. Appropriate frequency and intensity to avoid injury or overtraining.
Intensity - Testing will help inform decisions on training programme to ensure correct start point to avoid injury or overtraining. Test e.g. maximum repetitions completed, heart rate test or RPE (rate of perceived exertion).
Time - Will depend on the athlete as dependant on cardio and strength fitness levels. Shorter sessions for untrained athlete vs trained athletes but also dependant on intensity. Training hours will vary depending on fitness level to avoid injury or overtraining.
Type - General fitness goals then multiple training types can be used. For specific goals, the requirements of that particular activity/goal must be trained.
Explain the beneficial physiological and psychological effects of exercise.
Physiological - VO2 Maximum, Resting Heart Rate, Exercise Heart Rate, Stroke Volume, Cardiac Output, Blood Pressure, Exercise Tolerance, Recovery Rate, Metabolism, Performance, Weight Loss, Energy levels, Calorie Requirements will increase, Bone density/strength of tissue. Muscle strength/endurance/power increases.
Psychological - Reduce stress, Boost happy chemicals, self-confidence, great outdoors, prevent cognitive decline, increase disease resistance, alleviate anxiety, boost brain power, sharpen memory, increase relaxation, be more productive, overall quality of life. ENDORPHINS - euphoria, wellbeing, reduce anxiety.
Explain the importance of nutrition in relation to fitness and shift work.
Wide variety of foods = obtain all the nutrients needed to support growth and development of tissue, metabolic processes and provide adequate energy for proper weight control.
Water = ⅔ of the body and major component of every kind of tissue.
Shift work - high risk of becoming overweight, heart disease and
diabetes.
Food = fuel for the job.
Explain the long term effects of poor nutrition on the body and the potential medical conditions this can cause.
High Fat Diets - Obesity, High Cholesterol, Coronary Heart Disease, Diabetes, Arthritis, Mobility Issues.
High Salt - raises blood pressure → coronary heart disease. Increased risk of high blood pressure, heart disease and stroke.
Low Iron - most common type of anaemia. Deficient red blood cells →less hemoglobin & less oxygen transported for energy.
Symptoms - Apathy, paleness, poor temperature regulation, tiredness, breathless, poor resistance to infection.
Low calcium - Osteoporosis.
Alcohol addiction.
Sugar - Dental cavities/issues. Overworks the pancreas and leads to lack of insulin.
Diabetes - lack of hormone insulin. Essential for transfer of glucose from blood to tissues for energy. Type 1 - failure to produce. Type 2 - insufficient insulin produced. Increased likelihood of heart disease, stroke, kidney disease, eye problems, nerve damage, foot problems.
High cholesterol - clogs arteries or blocks arteries and leads to cardio disease or stroke.
Explain the effects that workplace stress can have on the body.
- Pupils dilate
- Heart rate increases
- Liver releases sugar into the blood stream to feed muscles.
- Endorphins are released.
- Breathing rate increases.
- More acute hearing.
- Adrenal glands release adrenaline.
Identify examples of how to reduce stress through lifestyle changes.
- Mindfulness
- Socialising
- Exercising
- Walks
- Healthy diet
- Good sleep
- Decluttering (worry time)
Explain the effects sleep deprivation can have on the mind and body.
- Ability to use language
- Sustain attention
- Understanding
- Summarising
- Performance
- Mood
- Relationship strains
- Immune system affected
Shift work harmful to sleep - daytime sleep is less efficient as more disturbances. Prematurely age the brain and dulls intellectual ability. Linked to obesity. Burn fewer calories. Sleep removes toxins from brain.
Identify examples of how to improve sleep.
- Fixed times for going to sleep and waking up
- Avoiding big meals, sugars, caffeine, alcohol after 6pm
- Relaxing bedtime routine
- Avoid blue light 90 mins before bed
- Technology banned from bedroom
- See a doctor for treatment
- Don’t overthinking it.
