Health and Wellbeing for Police Officers Unit 5

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Questions and Answers

Which groups are considered at risk for low calcium?

Frequent gym-goers

Pregnant females (correct)

Mixed-gender athletes

Older males

What type of iron is more readily absorbed by the body?

Iron from vegetables

Haem iron (correct)

Non-haem iron

Iron from cereals

What is one of the main causes of osteoporosis?

Progressive loss of calcium (correct)

Excessive physical activity

High protein intake

Increased alcohol consumption

Which of the following is a source of non-haem iron?

Cereals Signup and view all the answers

What is a potential effect of alcohol addiction?

Irreversible organ damage Signup and view all the answers

Which food is a good source of calcium for improving bone health?

Semi skimmed milk Signup and view all the answers

What is the primary goal of the training plan?

Enhance general running performance and cardiovascular capacity Signup and view all the answers

How many training sessions are scheduled each week?

6 sessions Signup and view all the answers

What type of exercise is performed on Monday morning?

Interval training with jogging Signup and view all the answers

What is the duration of cardiovascular training sessions each week?

30 minutes Signup and view all the answers

Which day is designated for rest in the training plan?

All of the above Signup and view all the answers

What is the type of exercise done on Thursday evening?

Class circuit in OST Arena Signup and view all the answers

What is the recommended duration for muscular endurance sessions?

40 minutes Signup and view all the answers

What kind of warm-up is suggested before each session?

Comprehensive warm-up Signup and view all the answers

Which exercise is incorporated into the training plan for cardiovascular improvement?

Hill runs Signup and view all the answers

How many repetitions are suggested for weight exercises during each session?

15 repetitions Signup and view all the answers

What is the recommended maximum daily salt intake for adults?

6g Signup and view all the answers

Which health condition is NOT associated with excessive salt intake?

Diabetes Signup and view all the answers

What is a healthy alternative to adding regular salt to food?

Taste first then add salt Signup and view all the answers

What is a common symptom of low iron in the body?

Breathlessness on exertion Signup and view all the answers

Which of the following is NOT a recommendation for reducing salt intake?

Add salt when cooking Signup and view all the answers

What is the primary result of low iron levels in the blood?

Deficient red blood cells Signup and view all the answers

Which food choice would be considered unhealthy in relation to salt intake?

Processed food Signup and view all the answers

What is one way to combat low iron levels in the body?

Consume more high-iron foods Signup and view all the answers

Which test procedure measures how many times an exercise can be performed before fatigue?

Maximum repetitions Signup and view all the answers

Which factor primarily determines the duration of a training session?

Athlete's fitness level Signup and view all the answers

What training type is characterized by High Intensity Interval Training?

Speed endurance Signup and view all the answers

What happens to recovery time between sets as an athlete's fitness level improves?

Recovery time shortens Signup and view all the answers

If an athlete has specific fitness goals, what is essential for their training?

Training should align with those specific goals Signup and view all the answers

What should a novice athlete expect compared to a trained athlete in terms of training hours completed weekly?

Lower training hours due to fitness level Signup and view all the answers

Which of the following is NOT a form of cardiovascular training?

Strength endurance circuits Signup and view all the answers

Why might an untrained athlete have shorter training sessions?

Due to their lower preparedness for intense activity Signup and view all the answers

What is the primary purpose of the Copstrong training programmes?

To support police officers in developing or maintaining fitness Signup and view all the answers

Which resource assists police officers in tailoring their fitness training plans?

The Copstrong resource Signup and view all the answers

How can police officers access Copstrong training sessions?

By using the QR code for easy download Signup and view all the answers

Which type of training sessions does Copstrong include?

Running workouts and circuits Signup and view all the answers

Who should police officers discuss their fitness goals with to create a training plan?

Physical Education Instructors Signup and view all the answers

What sections of Copstrong can officers select to improve their fitness?

Specific areas of fitness according to their interests Signup and view all the answers

What should officers include in their weekly training to prepare for the Module 1 Course?

Copstrong training sessions Signup and view all the answers

What is the benefit of downloading the Copstrong resource?

For easy access to all training programs Signup and view all the answers

Study Notes

Fitness Awareness

Fitness tests for police officers include maximum repetitions, timed performance, heart rate tests, and Rate of Perceived Exertion (RPE).
Training duration varies based on an athlete’s fitness level; untrained individuals have shorter sessions compared to trained athletes.
Fitter athletes can often reduce rest time between sets and handle more training hours without risking overtraining.
Two primary types of training: Cardiovascular (speed endurance, strength endurance, aerobic capacity) and Muscular Endurance.
Copstrong offers tailored training programs to help police officers maintain or develop fitness, accessible via QR code.
Copstrong sessions integrate into police training curricula, enhancing preparation for physical training exercises.

Designing a Training Plan

Example training plan spans four weeks, focused on general running performance, cardiovascular capacity, and muscular endurance.
Weekly frequency set at six units; cardiovascular training typically alternates between hard/easy sessions.
Suggested durations include 30 minutes for cardiovascular and 40 minutes for muscular endurance.
Specific activities for cardiovascular training include intervals, long runs, and hill runs; muscular endurance includes weights and circuits.

Nutritional Considerations

Recommended daily salt intake is 6g to avoid risks such as hypertension, heart disease, and stroke.
Unhealthy versus healthy food choices emphasize reducing salt with options like low-salt alternatives and incorporating fresh ingredients.

Health Risks: Low Iron & Low Calcium

Low Iron: Most common anemia type, affecting oxygen transport. Symptoms include tiredness and increased infection risk. At-risk groups include vegetarians, vegans, athletes, and pregnant women.
Sources of Iron: Haem iron (red meat, liver) is better absorbed than non-haem iron (cereals, vegetables).
Low Calcium: Contributes to osteoporosis; affects bone density, particularly in women. At-risk groups include female athletes, vegetarians, and those with eating disorders.
Sources of Calcium: Semi-skimmed milk, cheese, pulses, vegetables, hard water.

Alcohol Consumption

Alcohol is highly addictive and can cause significant health impacts including liver, heart, stomach, and brain damage.
While moderate consumption may not lead to long-term damage, alcohol lacks nutritional value, providing only empty calories.

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Description

This quiz focuses on Fitness Awareness for police officers, detailing various test procedures such as maximum repetitions, timed performance, heart rate tests, and Rate of Perceived Exertion (RPE). Enhance your understanding of vital health and fitness assessments essential for law enforcement professionals.