Lifetime Fitness

Personal Fitness Programs

200

Any lifetime fitness program must include

regular exercise

400

What is muscular endurance?

The number of times a muscle can contract before it fatigues.

600

A program including cardiovascular training should include:

 some form of aerobic activity using large muscle groups in a rhythmic activity 

 continue for at least 20 minutes in the training heart rate range 

 be performed three to five times per week

800

Define aerobic and anaerobic activity.

Aerobic activity: An aerobic activity is any rhythmic activity, which uses large muscle groups, is of sufficient intensity, and can be sustained for at least 20 minutes. The assessments of cardiovascular endurance require students to perform an aerobic activity over a period of time. 

Anaerobic activity: An anaerobic activity promotes strength, speed, and power. Muscle energy systems trained using anaerobic exercise leads to greater performance in short duration high intensity activities, which last from seconds up to about two minutes.

1000

Physical conditioning is the systematic application of seven key principles to an officer's training activities in order to improve (name three things):

cardiovascular, muscular, flexibility/mobility, core, acceleration and agility, body composition vs. performance and recovery

Personal Fitness Programs

200

There are two types of training injuries. What are they?

 Acute 

 Chronic

400

How can you improve muscular strength?

To develop strength, students must work as many muscle fibers at one time as possible by lifting heavy weight for several repetitions. This causes the maximum neurological stimulation of the muscle so that many fibers contract at the same time.

600

What is muscular strength?

The maximum force that a muscle can exert at one time.

800

In order to reduce injury, a training session should consist of three basic components. What are they?

 Warm-up 

 Training Phase 

 Recovery

1000

A well designed personal physical fitness program can strengthen or improve (name three things):

 Cardiovascular (- Aerobic - Anaerobic)

 Muscular ( - Strength - Power - Endurance)

 Flexibility/Stability/Mobility 

 Core 

 Acceleration and agility 

 Body composition vs. performance 

 Recovery

Common Medical Concerns for Peace Officers

200

Officers can decrease the risk of lower back injury through physical conditioning including what kind of exercises

abdominal exercises.

400

What are causes of cardiovascular disease.

 Atherosclerosis (a condition in which a fatty substance called plaque collects on the inside walls of the arteries. The plaque deposit results in a narrowing of the arteries and reduces blood and oxygen flow to the heart, brain or other parts of the body served by the narrowed artery.)

 Arteriosclerosis (a general term which includes a number of blood vessel diseases including atherosclerosis as well as change in the shape of blood vessels that commonly occurs with age. Blood vessels often become more contorted and less elastic with age, and arteriosclerosis is a common peripheral vascular disease normally found in the elderly.)

 Blood clots 

 Stress

600

There are several physical disablers and illnesses prevalent among members of the law enforcement profession. Name three.

 Cardiovascular disease (Heart attack - Stroke - High blood pressure)

 Gastrointestinal disorders (Stomach ulcers - Colorectal cancer - Stomach cancer)

 Structural injuries (Neck - Back - Joints - Tendons - Ligaments - Muscles) 

 Substance abuse

800

Lifestyle risk factors that may contribute to high blood pressure include (name three):

 tobacco use 

 high body fat 

 physical inactivity 

 stress 

 stimulant use (e.g., caffeine, ephedrine) 

 sodium intake

1000

Peace officers are frequently at risk for what type of gastrointestinal disorders?

Peace officers are frequently at risk for ulcers, stomach or colorectal cancer.

Recognizing and Managing Stress

200

What is stress?

Stress is a natural, nonspecific response of the body to any demand made on it. Stress cannot be eliminated from an officer’s daily routine, but understanding the causes of stress is the first step toward managing its effects.

400

Causes of stress for officers?

Job related, Extremes in Human Emotions, Relationships with Others, Finances, Health

600

What are some symptoms of stress (name at least 3)?

 high blood pressure 

 headaches 

 shortness of breath 

 sleeping disorders 

 eating disorders 

 trembling hands, sweating, dizziness, or nausea  sexual dysfunctions 

NOTE: Suicidal thoughts or suicide attempts are also clear but extreme reactions to stress.

800

What are examples of substances officers use/abuse when under stress?

 alcohol 

 tobacco 

 caffeine, prescription, nonprescription, and illegal drugs 

 supplements/performance enhancing drugs

1000

What are some examples of lifestyle modifications that can help officers manage stress (name at least 3)?

 Maintain affiliation with family, friends, and community groups 

 Regular exercise 

 Proper nutrition 

 Getting sufficient sleep 

 Removal from the stressful activity or environment, if possible 

 Prioritization of work hours, if possible 

 Taking vacations 

 Engaging in recreation or play activities 

 Engaging in hobbies, reading, or games

???

200

Learning modalities ________ !

Rock!

400

What type of medical emergency did our instructor, Glenn, experience (the one he mentioned in class yesterday?

Heart attack

600

How much time did Glenn have to rehab ?

8 weeks

800

Double jeopardy!!!!

Compared to population norms across the 3 years, __ to __% of officers had BP elevated above normal levels.

74-86%

1000

FINAL JEOPARDY

According to the Harvard School of Public Health, police officers face a __ to __ times higher risk of sudden cardiac death when involved in stressful situations

30-70 times