Energy Systems
Environmental Stress
Nutrition & Hydration
Strength & Power
Sleep & Recovery
General Health & Readiness
100

What are the three general bioenergetic systems?

Phosphagen system, glycolysis, oxidation
100

Tactical gear increases fluid needs because it traps this, reducing the body’s ability to cool through evaporation.

What is sweat?

100

To prevent muscle loss during rigorous training, tactical operators should consume up to this many grams of protein per kilogram of bodyweight.

What is 2.0 g/kg?

100

 These types of compound exercises—like squats and deadlifts—should form the foundation of all tactical training.

What are multijoint movements?

100

A physiological disruption from shift work negatively affects this key physiological pattern, leading to fatigue and slower recovery.

What is the circadian rhythm?

100

About this percentage of Americans aged 17–24 are ineligible for military service due to obesity and other factors.

What is 71 percent?

200

Most military operators spend too much time on this type of training.

What is aerobic training?

200

In cold environments, energy expenditure increases due to this involuntary muscular activity.

What is shivering?

200

The ideal post-mission recovery meal contains approximately 60–80 g of carbohydrates and this range of protein. (Think ratio)

What is 20–25 g of protein?

(Falls within 4:1 to 1:1 CHO:PRO ratio).

200

This posterior-chain exercise helps firefighters drag victims and carry heavy gear.

What is the deadlift?

200

To maximize recovery, post-activity meals should be consumed within approximately this time frame.

What is 60 minutes?

200

Compared to the general population, tactical operators have higher rates of these two lifestyle risk factors (other than being sedentary).

What are tobacco and alcohol use?

300

Training methods like shuttle sprints, sled pushes, and loaded carries are used to improve this capacity, which allows operators to perform repeated high-intensity bouts with limited rest. (Think 15-60 seconds)

What is anaerobic/fast glycolysis?

300

During heat acclimatization, the body conserves electrolytes by lowering sodium concentration in this fluid.

What is sweat?

300

To minimize gastrointestinal distress during a shift, tactical operators should avoid these two types of foods immediately before activity.

What are high-fiber and simple-sugar foods?

300

This physical quality—defined as force × velocity—is the most specific to law enforcement job demands.

What is muscular power?

300

Aerobic training helps reduce chronic inflammation by enhancing activity of this branch of the autonomic nervous system.

What is the parasympathetic nervous system?

300

Tactical operators often show rapid shifts between these two branches of the nervous system due to job stress.

What are the sympathetic and parasympathetic systems?

400

This energy system supports prolonged combat or rescue operations at lower percentages of VO₂max.

What is the aerobic system/slow glycolysis/oxidation?

400

Moderate caffeine intake (≤6 mg/kg) does not cause dehydration or thermoregulatory issues, making it an effective aid for this.

 What is alertness and performance enhancement?

400

This fat-soluble vitamin protects unsaturated fatty acids from free radical damage.

What is Vitamin E?

400

Reducing the frequency of load-carriage training helps prevent overuse injuries and allows this process to occur.

What is adaptation elicitation/recovery?

400

Shift work and chronic hypervigilance increase fatigue by keeping this branch of the nervous system in a constant state of activation.

What is the sympathetic nervous system?

400

Firefighters face the highest number of on-duty deaths from this condition, caused by rapid cardiovascular demands during transitions between rest and intense activity.

What are heart attacks (cardiac events)?

500

The ability to repeat maximal efforts with incomplete recovery depends primarily on this physiological adaptation.

What is anaerobic capacity?

This also relates to pushing the lactate curve to the right.

500

Because firefighting gear traps sweat and redistributes blood flow, stroke volume decreases while this cardiovascular variable increases.

What is heart rate?

500

At high altitude, increased reliance on this macronutrient helps offset reduced oxygen availability.

What are carbohydrates?

500

In the New South Wales law enforcement program, this exercise is the starting point for the posterior-chain progression.

What is the hip hinge?

500

Because many tactical workers train or work multiple times per day, recovery nutrition must be intentional to maintain this key fuel source for "energy storage" within the muscles.

What are carbohydrates which are stored as glycogen

500

This type of training best supports long-term resilience and stress regulation by improving vagal tone.

What is aerobic conditioning?

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