Energy Systems
What are the three general bioenergetic systems?
Tactical gear increases fluid needs because it traps this, reducing the body’s ability to cool through evaporation.
What is sweat?
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?
These types of compound exercises—like squats and deadlifts—should form the foundation of all tactical training.
What are multijoint movements?
A physiological disruption from shift work negatively affects this key physiological pattern, leading to fatigue and slower recovery.
What is the circadian rhythm?
About this percentage of Americans aged 17–24 are ineligible for military service due to obesity and other factors.
What is 71 percent?
Most military operators spend too much time on this type of training.
What is aerobic training?
In cold environments, energy expenditure increases due to this involuntary muscular activity.
What is shivering?
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).
This posterior-chain exercise helps firefighters drag victims and carry heavy gear.
What is the deadlift?
To maximize recovery, post-activity meals should be consumed within approximately this time frame.
What is 60 minutes?
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?
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?
During heat acclimatization, the body conserves electrolytes by lowering sodium concentration in this fluid.
What is sweat?
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?
This physical quality—defined as force × velocity—is the most specific to law enforcement job demands.
What is muscular power?
Aerobic training helps reduce chronic inflammation by enhancing activity of this branch of the autonomic nervous system.
What is the parasympathetic nervous system?
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?
This energy system supports prolonged combat or rescue operations at lower percentages of VO₂max.
What is the aerobic system/slow glycolysis/oxidation?
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?
This fat-soluble vitamin protects unsaturated fatty acids from free radical damage.
What is Vitamin E?
Reducing the frequency of load-carriage training helps prevent overuse injuries and allows this process to occur.
What is adaptation elicitation/recovery?
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?
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)?
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.
Because firefighting gear traps sweat and redistributes blood flow, stroke volume decreases while this cardiovascular variable increases.
What is heart rate?
At high altitude, increased reliance on this macronutrient helps offset reduced oxygen availability.
What are carbohydrates?
In the New South Wales law enforcement program, this exercise is the starting point for the posterior-chain progression.
Lying back extensions
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
This type of training best supports long-term resilience and stress regulation by improving vagal tone.
What is aerobic conditioning?