-
What is Physical Fitness?
- Physical fitness is defined as the
- ability to carry out daily tasks with vigor and alertness, without
- undue fatigue and with ample energy to engage in leisure
- time
- pursuits, and to meet the above average
- physical stresses encountered in emergency
- situations.
-
What is Wellness?
- Wellness is that condition of the
- human being which considers its health, disease status & risk
- potential. Generally, with a higher
- level of fitness there is a higher level of wellness. Achieving fitness & wellness is related
- to lifestyle habits such as diet & exercise.
-
What are the Health-Related Components of Physical Fitness?
•Cardiorespiratory fitness
•Body composition
•Flexibility
•Absolute strength
•Dynamic strength
-
What are the Motor Skill Related Components of Physical Fitness?
•Coordination
•Agility
•Power
•Balance
•Speed
•Accuracy
-
How can you determine where you fall on the Wellness Continuum?
•How you feel
•How you look
•Physical fitness test
•Comprehensive physical exam
-
What are the leading causes of death in the USA today among males?
A - Cardiovascular Disease
B - Cancer
C - Accidents
D - COPD
E - Pneumonia/Influenza
-
What are the leading causes of death in the USA today among females?
A - Cardiovascular Disease
B - Cancer
C - COPD
D - Pneumonia/Influenza
E - Diabetes Mellitus
-
What % of all deaths prior to age 65 are preventable and unnecessary?
85%
-
What can be preserved through maintaining physical fitness throughout one's lifetime?
Health and functionality.
-
How long of an advantage do physically active people have over a sedentary person?
- The physically active person has
- about a 20 year advantage in terms of function over a sedentary person.
-
What are the 12 ways to improve the odds of a lifetime of good health?
•Stop drugs, smoking and chewing tobacco
•Limit or eliminate alcohol
•Exercise regularly
- •Eat less animal fat, cholesterol, &
- sodium
- •Eat more complex carbohydrates and drink
- more water.
•Achieve and maintain ideal body weight.
- •Take appropriate supplements including
- calcium and the antioxidant vitamins.
•Fasten seat belts
•Limit sunlight exposure or wear sunblock
•Get immunizations
•Obtain good pre-natal health care
- •Get regular medical check-ups and self
- exams
-
What have health care costs done since 1995?
Since 1995, U.S. health care costs have exceeded 1 trillion dollars a year!
-
What are the 3 principles of exercise?
- Overload
- Progression
- Specificity
-
What are the 3 components to exercise?
-
What are some of the health-related benefits to exercise?
- Fight obesity
- reduced risk of premature death
- 20 year physiological advantage
- reduced risk of heart disease
- strengthens heart
- increases bone density
- reduced risk of high blood pressure
- reduced risk of certain types of cancer
- etc
-
Define the thresholds of training.
- Frequency - how often one exercises
- Intensity - how hard one exercises
- Time - how long one exercises
-
What are the F.I.T. guidelines?
- Flexibility - 3-7 days/week
- Strength - 2-4 days/week
- Cardiovascular - 3-6 days/week
-
Identify the 4 types of cardiovascular disease.
- Coronary Heart Disease
- Cerebrovascular Disease
- Congestive Heart Failure
- Peripheral Vascular Disease
-
Identify the major coronary risk factors.
- elevated cholesterol
- hypertension
- cigarette smoking
- diabetes
- family history
- sedentary lifestyle
- obesity
-
What makes law enforcement officers at greater risk for coronary heart disease?
- Inactive lifestyle
- 16-20% higher blood pressure
- higher rate of smoking
- stress
-
What are the two types of stress?
- Eustress - positive stress
- Distress - negative stress
-
What 4 areas are signs and symptoms of stress found in?
- Physical
- Emotional
- Cognitive
- Behavioral
-
How do you conduct tactical breathing?
- Breathe in for 5 seconds
- Hold for 5 seconds
- Release breath for 5 seconds
- Rinse and repeat 3 times for guaranteed relaxation
-
What are the 4 reputable sources fo nutrition information?
American Heart Association www.americanheart.org
American Cancer Society www.cancer.org
American Medical Association www.ama-assn.org
American Diabetes Association www.diabetes.org
-
Poor nutrition can lead to...?
Hyperlipidemia
Hypertension
Cardiovascular Disease
Cancer
Type 2 Diabetes
Obesity
Osteoporosis
-
What are Carbohydrates?
Required by all cells as fuel for energy
Types of Carbohydrate:
Simple (soft drinks, candy, table sugar)
Complex (fruit, pasta, rice, breads, vegetables, legumes)
Dietary carbohydrate is converted to glucose during digestion
Should comprise 55-60% of daily calories for most people (emphasize complex)
-
What are Proteins?
- Proteins
- are large, complex molecules made up of building blocks called amino acids.
- Proteins are used to build and repair tissues and substances in the body (skin,
- enzymes, muscles, antibodies, hormones)
-
What are the functions of fat?
Provides fuel for energy
Transports and stores fat soluble vitamins
Provides essential fatty acids
Insulates body
Protects vital tissues and organs
-
What are the characteristics of Saturated Fat?
Usually solid at room temperature
Sources are animal products & tropical oils
Tends to increase LDL cholesterol levels
Major culprit in CVD & certain types of cancer
-
What are some characteristics of Monounsaturated Fat?
A heart healthy fat, liquid at room temperature
Comes from vegetable sources
Canola, olive & peanut oil, avocados
Decreases LDL, and increases HDL
-
What are some characteristics of Polyunsaturated Fat?
Liquid at room temperature
Comes mainly from vegetable sources
Safflower, sunflower, corn, soybean oil
Tend to lower LDL, may lower HDL
- Omega-3 polyunsaturated fatty acids promote
- vasodilation and inhibit blood clot formation.
- Fatty fish and flaxseed are good sources of these heart healthy fatty
- acids
-
What are some characteristics of Fat Soluble Vitamins?
Consist of Vitamins A, D, E, and K
Absorbed at the small intestine in the presence of bile (a fatty substance)
Stored in liver and fat
Overdoses can be toxic (A and D)
-
What are some characteristics of Water Soluble Vitamins?
Consist of B complex and vitamin C
Can be stored to some extent
Excesses will be excreted in the urine
Niacin can be toxic to liver when ingested in unusually large amounts
-
What is the relationship between Free Radicals and Antioxidants?
- Free radicals are harmful substances that are produced by the body as byproduct of several different chemical reactions.
- Upon their formation, they are either neutralized or attach to cell membranes causing destructive changes.
- There is strong evidence that antioxidants (vitamins C & E, the mineral selenium, & phytochemicals) offer some protection against cardiovascular disease and certain types of cancer by neutralizing free
- radicals
-
What are the several ways to determine if one is overweight?
- Height/Weight tables
- Body Mass Index
- Fat Patterning
- Body Composition
-
What are the 3 main components to the treatment of obesity?
- Diet
- Exercise
- Behavior Modification
-
What are some of the reasons for increased risk of low back pain in officers?
- sedentary nature of work tasks
- low fitness levels
- wearing duty gear around the waist
- sitting in vehicles
- standing for long periods of time
-
What are the functional implications of lower back pain?
- Disability
- Dysfunction
- Absenteeism
- Decreased productivity
-
What are the structures of the spine?
- Vertebrae
- discs
- spinal nerve
- arteries
- ligaments
- musculature
-
What are the reasons for exercising?
- Health/fitness
- enjoyment
- relaxation
- challenge
- social
- appearance
- competition
-
What are the reasons for not exercising?
- Lack of time
- inconvenient
- lack of enjoyment
- poor health/unfit
- lack of facilities
- weather
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