Functional and Health  related fitness includes

Cardiovascular fitness or endurance
Flexibility
Muscular endurance
Muscular strength
Body composition

Motor Fitness includes

Agility
Anarobic power
Explosive power and strength

What is the wellness pyramid

Self responsibility
Stress management
Tobacco cessation
Weight control
Proper Nutrition
Regular exercise

What makes up the foundation of the wellness pyramid?

Regular exercise and proper nutrition

What is the cap of the wellness pyramid?

Self responsibility

What has the greatest impact on fitness/wellness

How we act, react, function and perform.

What is the number one cause of death in Law Enforcement?

cardiovascular disease

Police officers have a high incedence stress related than the civil population.  Because of this they are at higher risk for:

Alcoholism
Divorce
Suicide

The wellness continuum ranges from:

death to optimal health

What actions will help move you more towards optimal health?

Avoid harmful drugs, smoking, Tobacco
Limit Alcohal
Exercise regularly
Eat less animal fat, cholesteral, sodium
Eat more complex carbs
Drink more water
Achieve/maintain ideal body weight
Take appropriate supplements
Fasten seat belts
Limit sun light exposure
Get immunizations
Obtain good prenatal care
Get regular medical check ups

Importance for fitness to the law enforcement professional

Fitness is the key to performance and ability to perform job functions

Fitness helps

Improve capability for specific task performed
Improved ability to mobilize the body efficiently
Improved tolerance to fatigue
Reduced risk of injuries when doing physical task
Better psychological presences
Reduced stress and health risk

Identify the principles of an exercise program

Progressive overload
Regularity and recovery
Specificity
Balance

For improvements in fitness the demands on the body must be______

greater than those of daily activities.

What does a balanced exercise program consist of?

Cardiovascular
Strength
Flexibility

What is FITT

Frequency - number of workouts/week
Intensity - How har you exercise
Time - Duration of exercise
Type - Type of exercise

Applying FITT to cardiovascular training

Improve the efficiency of the heart, lungs and blood vessels

Increases the ability to perform tasks such as running, use of force, performance under high stress.

Applying FITT to strength training

Increases lean muscle mass and strength.
Enhance physical performance
Increase lean muscle mass
Decrease in injuries
Improve self concept and presence
Increased ability to do essential task such as lifting, carriing, climbing, pushing, pulling, dragging, jumping and use of force.

Purpose fo applying FITT to Anarobic training

Increase ability to make short, intense bursts of maximum effort using energy stored in muscle in the absence of oxygen.  Helps with tasks such as sprinting, pushing, pulling, jumping, pushing a car, defensive tactics

Components of an exercise program

Warmup - 5 to 10 minutes
Work out - 20 to 30 minutes
Cool down - 5 to 10 minutes

Different types of fuel

Carbohydrates
Proteins
Fats

Carbohydrates provide what kind of energy?

Quick energy

Protein provides slower energy but___

Last longer

What provides the slowest energy

Fat

What types of carbohydrates are there?

Simple
Complex

Fat

Most concentrated source of calories
Fat needs to be no more than 30% of total calories

What types of fat are there?

Saturated fats which are usually animal based and solid at room temp
Unsaturated fats which are usually plant based and liquid at room temperature.

Protein is made up of what ?

Amino acids.

How much caloric make up for daily intake should come from protein.

12 to 15 percent

What are vitamins

Organic substances essential for metabolism,  growth and developement. 

What are minerals?

Inorganic substances needed in small quantities.

What is the most important mineral?

Water

Definition of stress

Natural reaction of the mind and body to demands placed on it.
Biochemical and hormonal processes occur which affect physical and psychological functioning

What is Eustress

a stressor that is perceived as positive

What is distress?

a stressor Tha is perceived as negative.

What is acute stress?

Short term stress with quick resolution. 

What is chronic stress?

A prolonged, unrelieved stress  also called cumulative stress.

What is CIS

Critical incedent stress.  short lived stress that can cause psychological and physical discomfort for 2 days to a month.

What is PTSD

Post Traumatic Stress Disorder.  Not a normal stress.  Has long term symptoms, over a month.

What is a stressor?

A demand, real or imagined, that disrupts a person's equilibrium and initiates a stress responce.

What are sources of stressors?

Social
psychological
spiritual
physical

What is the nervous system comped of?

Central Nervous System - brain and spinal cord
Sympathetic Nervous System - creates biochemical changes to prepare to respond to a threat.
Parasympathetic Nervous System - responsible for rest, digestion, nutrients

What happens when the central nervous system perceives a threat?

Sympathetic Nervous system is activated
parasympathetic system is reduced.

What happens when the Sympathetic Nervous system is activated?

Increased heart rate
Increased blood pressure
increased breathing
Increase in swetting
Increase in oxygen consumption
Increase in muscle tension
Increased alertness

What are cognitive impairments and illnesses associated with stress?

Cognitive impairments
Alcohalism
Suicide
Abrupt changes in behavior
Rapid mood changes
Overly suspicious
Overly irritable/hostile
Blaming others for problems
Depression

What are physical issues caused by stress?

Digestive disorders
Headaches
Excessive illness
High blood pressure
Sleep disorders

What are social impacts due to stress?

Ennui on al distancing
Relationship problems
Divorce

What are common stressors to a police officer external to the agency?

Frustration with judicial system
Lack of consideration of the courts
Perceived lack of public support
Negative or distorted coverage of police
Dislike of decisions and interest of city counsel, county Commision or legislature.

Stressors internal to agency

Policies that are offensive to officers
Poor training
Inadequate career development
Poor economic benefits
Excessive paper work
Inconsistent discipline
Perceived favoritism

Stress from work

Rigors of shift work
Frequent exposure to life's hardships
Boredom interrupted by need for sudden action
Fear and dangers of the job
Responsibility for protecting others
Fear regarding job competency
Necessity to conform
Altered social status in community

Stressors from law enforcement and personalities

Make good safe officer but can wreak havoc on home front
Cynicism and distrust
Us vs. Them mentality
The need for control
Sensation seeker/adrenalin junkie
Over protecting family
Over immersion in job
Some with physically aggressive nature drawn to job

Stressors due to family

Marital
Children
Parents
Financial

What is hypervigilance?

An elevated alertness of surroundings required of law enforcement officers

What are the three basic approaches to stress management?

Avoid
Alter
Adapt/Accept

Ways to reduce stress through relaxation

Visualization
Guided Imagery
Unguided imagery
Thought blocking/focusing
Tactical/deep breathing
Progressive muscular relaxation

5 phases of transition that people who experience traumatic events typically go through.

Denial
Anger
Bargaining
Depression
Acceptance