Fitness, Wellness, and Stress Management
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Questions and Answers

What is the purpose of the Heat Index?

  • Determining the temperature
  • Calculating risk for dehydration
  • Measuring air pressure based on temperature and humidity
  • Assessing risk for heat-related injuries based on temperature and humidity (correct)

    • In which category of the Heat Index is Heatstroke Highly Likely?

  • 80 to 90
  • 90 to 104
  • 130 + (correct)
  • 105 to 129

    • What are the symptoms of Heat Stress or Exhaustion?

  • Fatigue, Confusion, Minor Hallucinations
  • Dizziness, Headache, Nausea, Muscle Cramps (correct)
  • Rapid Breathing, Lack of Sweat, Confusion, Passing Out
  • Core body temp above 104 degrees Fahrenheit, Disorientation, Nausea

    • What is the recommended treatment for Heat Stroke?

    <p>Call 911 and remove from heat and cool gradually</p> Signup and view all the answers

    How many categories are there on the Heat Index?

    <p>4</p> Signup and view all the answers

    In which category of the Heat Index is Fatigue Possible?

    <p>80 to 90</p> Signup and view all the answers

    Which of the following symptoms is NOT associated with Heat Stress or Exhaustion?

    <p>Lack of Sweat</p> Signup and view all the answers

    What temperature range on the Heat Index indicates that Heat Stress or Exhaustion is likely?

    <p>105 to 129</p> Signup and view all the answers

    Which of these actions is NOT a recommended treatment for Heat Stress or Exhaustion?

    <p>Cool gradually while waiting for medical personnel</p> Signup and view all the answers

    Which of the following symptoms is indicative of Heat Stroke?

    <p>Rapid Breathing</p> Signup and view all the answers

    The condition of the body that enables an individual to use their body in activities required without undue experience of fatigue and exhaustion. Is the definition of what?

    <p>Physical Fitness</p> Signup and view all the answers

    What is the CAP of the wellness pyramid?

    <p>Self-Responsibility</p> Signup and view all the answers

    Which is not one of the 5 phases of transition that people experience after a traumatic event?

    <p>Haggling</p> Signup and view all the answers

    What does the acronym CIS stand for?

    <p>Critical Incident Stress</p> Signup and view all the answers

    What are some ways to help someone cope with Critical Incident Stress?

    <p>All the Above</p> Signup and view all the answers

    In which category of the Heat Index is Heat Stress or Exhaustion Possible?

    <p>90 to 104</p> Signup and view all the answers

    Which of the following is a principle of an effective exercise program?

    <p>Specificity</p> Signup and view all the answers

    What is the recommended percentage of daily calories from proteins?

    <p>12-15%</p> Signup and view all the answers

    How many parts of the Nervous System are there?

    <p>3</p> Signup and view all the answers

    Which is not one of the 3 parts of the nervous system?

    <p>Tri-Sympathetic Nervous System</p> Signup and view all the answers

    What does the acronym FITT stand for?

    <p>Frequency, Intensity, Type, Time</p> Signup and view all the answers

    Which of the following statements about fats and cholesterol is true?

    <p>HDL fats are generally considered to be good fats</p> Signup and view all the answers

    What is the recommended daily water intake for an adult?

    <p>6-8 glasses of 8 ounces</p> Signup and view all the answers

    A natural reaction of the mind and body to a demand placed on it. Is the definition of what?

    <p>Stress</p> Signup and view all the answers

    Which is not one of the physical characteristics that relate to your physical fitness level?

    <p>Dexterity</p> Signup and view all the answers

    A persons health or disease status and risk potential. Is the definition of what?

    <p>Wellness</p> Signup and view all the answers

    What are the two categories that components of fitness can be divided into?

    <p>Functional and Motor Fitness</p> Signup and view all the answers

    Which is not a characteristic of functional fitness?

    <p>Recoverability</p> Signup and view all the answers

    Which is not a characteristic of motor fitness?

    <p>Flexibility</p> Signup and view all the answers

    Which is a level of the wellness pyramid?

    <p>Tobacco Cessation</p> Signup and view all the answers

    What are the leading causes of death of Americans?

    <p>Heart Disease and Cancer</p> Signup and view all the answers

    Which is not one of the named stress related disorders that police officers have a higher incidence of?

    <p>Depression</p> Signup and view all the answers

    Which is not an action that will help your position on the Wellness Continuum?

    <p>Join a support group</p> Signup and view all the answers

    The following are examples of fitness directly relating to what? Improved task performance, Improved body efficiency, Reduced Fatigue, Reduced risk of injuries, Better psychological health, and Reduced stress and health risks.

    <p>Job Performance</p> Signup and view all the answers

    What are the three components of an exercise program?

    <p>Warm up, Workout, and Cool down</p> Signup and view all the answers

    How long should the Warm up and Cool Down phase of an exercise program take?

    <p>5 to 10 minutes</p> Signup and view all the answers

    How long should the Workout phase of an exercise program take?

    <p>20 to 30 minutes</p> Signup and view all the answers

    What are the two essential dietary components?

    <p>Fuel and Non-Fuel Nutrients</p> Signup and view all the answers

    Which is not one of the nutrients included in fuel nutrients?

    <p>Vitamins</p> Signup and view all the answers

    What are the 2 types of carbohydrates?

    <p>Simple and Complex Carbohydrates</p> Signup and view all the answers

    What percentage should carbohydrates make up of your daily calories?

    <p>55 to 60 percent</p> Signup and view all the answers

    Fat contains cholesterol and affects the way cholesterol is metabolized in the body.

    <p>True</p> Signup and view all the answers

    What do Non-Fuel Nutrients consist of?

    <p>Vitamins, Minerals, and Water</p> Signup and view all the answers

    Organic substances essential for metabolism, growth, and development in the human body. Is the description of what?

    <p>Vitamins and Minerals</p> Signup and view all the answers

    Which is not one of the listed healthy nutritional strategies?

    <p>Follow guidance from FDA licensed nutritionists</p> Signup and view all the answers

    Eat unhealthily 80% of the time and only cheat 20% of the time and your more likely to stick with a diet plan. Is the description of the 80/20 Rule.

    <p>False</p> Signup and view all the answers

    What percentage should Fats make up of your total daily calories?

    <p>No more than 30 %</p> Signup and view all the answers

    Eustress is perceived as negative stress brought on by your own actions.

    <p>False</p> Signup and view all the answers

    What type of stress is perceived as negative stress?

    <p>Distress</p> Signup and view all the answers

    Chronic stress is prolonged unrelieved stress.

    <p>True</p> Signup and view all the answers

    What type of stress is also known called, "Cumulative Stress"?

    <p>Chronic Stress</p> Signup and view all the answers

    Acute stress is long term stress with a timely resolution.

    <p>False</p> Signup and view all the answers

    Which system is activated when the Central Nervous System perceives a threat?

    <p>Sympathetic System</p> Signup and view all the answers

    Which is not one of the effects on the body when the Sympathetic Nervous System is activated?

    <p>Increased recovery</p> Signup and view all the answers

    "Stress Cocktail" is a common term used to describe the effects on the body when which Nervous System shuts down?

    <p>Parasympathetic Nervous System</p> Signup and view all the answers

    The elevated alertness of surroundings required of law enforcement officers for survival? Is the definition of what?

    <p>Hypervigilance</p> Signup and view all the answers

    Which is not one of the 3 basic approaches to stress management?

    <p>Address</p> Signup and view all the answers

    Which is not one of the listed relaxation techniques that can reduce stress?

    <p>Meditation</p> Signup and view all the answers

    Describes the effects that stress has on your performance. As your heartrate increases, your performance decreases. Is the definition of what?

    <p>Inverted U Principle</p> Signup and view all the answers

    Your fine motor skills decrease when your heartrate reaches BLANK beats per minute.

    <p>115 bpm</p> Signup and view all the answers

    Your complex motor skills decrease when your heartrate reaches BLANK beats per minute.

    <p>145 bpm</p> Signup and view all the answers

    Which is not one of the listed ways to help someone cope with Critical Incident Stress?

    <p>Provide counseling services</p> Signup and view all the answers

    Which is not one of the signs that my indicate someone could be suicidal?

    <p>Verbal fights with coworkers</p> Signup and view all the answers

    What does the "D" stand for in the acronym, "AID LIFE"?

    <p>Don't' keep it a secret</p> Signup and view all the answers

    Which is not a sign of drug or alcohol abuse?

    <p>Impatient with coworkers</p> Signup and view all the answers

    Which isn't one of the listed ways to help a co-worker with a substance abuse issue?

    <p>Report substance abuse to supervisor so that they can get help</p> Signup and view all the answers

    Which is not a consequence of steroid abuse?

    <p>Decrease in energy</p> Signup and view all the answers

    Study Notes

    • Fitness directly relates to job performance in several ways:

      • Improved task performance: Fit employees can perform their jobs more effectively and efficiently.
      • Improved body efficiency: Regular physical activity can increase energy levels and stamina.
      • Reduced fatigue: Regular exercise can help prevent work-related fatigue and improve overall energy levels.
      • Reduced risk of injuries: Fit employees are less likely to sustain work-related injuries due to better physical conditioning.
      • Better psychological health: Regular physical activity and a healthy diet can improve mood, reduce stress, and boost cognitive function.
      • Reduced stress and health risks: Regular exercise and a healthy diet can help alleviate the negative effects of stress on the body.

    • Four principles of an effective exercise program:

      • Progressive Overload: Gradually increasing the intensity and difficulty of workouts to challenge the body and promote muscle growth.
      • Regularity and Recovery: Consistently working out and allowing for adequate rest and recovery to prevent injury and improve performance.
      • Specificity: Designing workouts to target specific muscle groups and improve overall fitness and function.
      • Balance: Incorporating a variety of exercises to promote overall fitness and prevent imbalances.

    • FITT is an acronym for Frequency, Intensity, Time, and Type, which are components of an effective exercise program.

    • Three components of an exercise program:

      • Warm up: A period of light activity to prepare the body for exercise and prevent injury.
      • Workout: The main part of the exercise session, where you perform strength and cardio exercises.
      • Cool down: A period of light activity to help the body recover and reduce the risk of injury.

    • Two essential dietary components:

      • Fuel nutrients: Carbohydrates, proteins, and fats that provide energy for the body and support muscle growth and repair.
      • Non-fuel nutrients: Vitamins, minerals, and water that support overall health and wellbeing.

    • Two types of carbohydrates:

      • Simple carbs: Sugars and refined grains that provide quick energy but can cause energy crashes.
      • Complex carbs: Whole grains, fruits, and vegetables that provide sustained energy and fiber.

    • Recommended percentages of daily calories from macronutrients:

      • Carbohydrates: 55-60%
      • Fats: No more than 30%
      • Proteins: 12-15%

    • Differences between saturated and unsaturated fats:

      • Saturated fats: Mostly found in animal products and tend to be solid at room temperature. They can increase LDL (bad) cholesterol levels.
      • Unsaturated fats: Found in plant-based foods and tend to be liquid at room temperature. They can help improve HDL (good) cholesterol levels.

    • Relationship between fat and cholesterol: Fat is a major source of cholesterol in the diet and can affect the way the body metabolizes cholesterol.

    • Good and bad cholesterol:

      • HDL (good): Helps remove LDL (bad) cholesterol from the bloodstream.
      • LDL (bad): Contributes to the buildup of plaque in the arteries and can increase the risk of heart disease.

    • Vitamins and minerals are organic substances essential for metabolism, growth, and development.

    • Recommended daily water intake: Between 6 and 8 glasses of 8 ounces of water, but more if exercising.

    • Healthy nutritional strategies:

      • Follow healthy eating patterns (reduces risk of chronic disease).
      • Focus on variety, nutrient density, and amount.
      • Limit calories from unhealthy sources.
      • Shift to healthier food and beverage choices.
      • Support healthy eating patterns for all.

    • 80/20 Rule: Eat healthy 80% of the time and only cheat 20% of the time to help stick with a diet plan.

    • Definition of stress: A natural reaction of the mind and body to a demand placed on it.

    • Differences between eustress and distress: Eustress is perceived as positive and motivating, while distress is perceived as negative and stressful.

    • Differences between acute and chronic stress: Acute stress is short-term and has a quick resolution, while chronic stress is prolonged and can have negative long-term effects on health.

    • Three parts of the nervous system and their functions:

      • Central Nervous System: The command center that controls thought, movement, and sensation.
      • Sympathetic Nervous System: The fight-or-flight response that prepares the body for action.
      • Parasympathetic Nervous System: The rest-and-digest response that helps the body recover and repair.

    • Effects of the Central Nervous System perceiving a threat: The Sympathetic Nervous System is activated and the Parasympathetic System is reduced or turned off.

    • Effects on the body when the Sympathetic Nervous System is activated:

      • Increases in heart rate, breathing, sweating, muscle tension, and alertness.
      • Huge blood flow changes.
      • Senses and perceptions changes.
      • Parasympathetic Nervous System is reduced or turned off.

    • Definition of hypervigilance: The heightened alertness of surroundings required of law enforcement officers for survival.

    • Three basic approaches to stress management:

      • Avoid: Remove the source of stress.
      • Alter: Change the way you respond to stress.
      • Accept and adapt: Learn to live with and manage stress.

    • Relaxation techniques that can reduce stress:

      • Visualization.
      • Guided imagery.
      • Unguided imagery.
      • Thought stopping.
      • Deep breathing.
      • Progressive muscular relaxation.

    • Effects of stress on performance: As heart rate increases, performance decreases.

    • Ways to help someone cope with Critical Incident Stress:

      • Continued reassurance.
      • Assist in keeping routine.
      • Ensure someone is close.
      • Assist in resources.
      • Handle media.
      • Follow department guidelines.

    • Signs that may indicate someone could be suicidal:

      • Loss or change in important relationships.
      • Expresses hopelessness.
      • Change in sleep or appetite.
      • Minimal social support.
      • Substance abuse.
      • Legal or financial problems.
      • Under investigation.
      • Talks about wanting to die.

    • Acronym "Aid Life": A – Ask, I – Intervene, D – Don’t keep it a secret, L – Locate Help, I – Inform Supervisor, F – Find Babysitter, and E – Expedite.

    • Signs of drug or alcohol abuse:

      • Failed attempts to quit.
      • Difficulty enjoying life.
      • Declining performance.
      • Hungover on the job.
      • Uses as an escape or reward.

    • Ways to help a co-worker with a substance abuse issue:

      • Be aware and recognize the problem.
      • Urge the person to seek help.
      • Encourage the person.
      • Avoiding the problem doesn’t help.

    • Consequences of steroid abuse:

      • Serious physical health and psychological changes.
      • Mood swings.
      • Acne.
      • Voice lowering.
      • Increase in facial and body hair.
      • Above normal gains in muscle.

    • Fitness improves task performance by enhancing focus, energy, and strength.

    • Improved body efficiency: Regular exercise increases metabolism and energy utilization, reducing the need for excessive food intake and improving overall health.

    • Reduced fatigue: Regular physical activity helps maintain energy levels throughout the day, reducing feelings of tiredness and increasing productivity.

    • Lowered risk of injuries: Maintaining a fit body through exercise and proper nutrition strengthens muscles, increases flexibility, and supports healthy bones.

    • Better psychological health: Regular exercise has been linked to improved mood and cognitive function, reducing stress, anxiety, and depression.

    • Acronym FITT: F – Frequency, I – Intensity, T – Time, and T – Type. This framework helps plan effective workouts to achieve desired results.

    • Three components of an exercise program: 1. Warm up (5 to 10 minutes): Prepares the body for physical activity, increases heart rate and blood flow, and decreases the risk of injuries. 2. The workout (20 to 30 minutes): This is the most important part, consisting of various exercises to improve cardiovascular health, muscular strength, flexibility, and body composition. 3. Cool down (5 to 10 minutes): Brings the body back to a resting state by gradually reducing heart rate and returning muscles to their normal state.

    • Two essential dietary components: 1. Fuel Nutrients: Consisting of carbs, fats, and proteins, they provide the energy required for daily activities and support growth and repair. 2. Non-Fuel Nutrients: Consisting of vitamins, minerals, and water, they support various body functions, including metabolism, growth, and development.

    • Simple and complex carbs: 1. Simple carbs: Found in foods like sugars and white bread, are quickly digested and provide a quick energy boost. They can lead to energy crashes and weight gain when consumed in excess. 2. Complex carbs: Found in foods like whole grains, vegetables, and legumes, take longer to digest and provide a steady energy supply, keeping you full between meals.

    • Carbs and fats: 55 to 60% of total daily calories should come from carbs, and no more than 30% from fats.

    • Saturated and unsaturated fats: 1. Saturated fats come from animal products and tend to be solid at room temperature. They can increase LDL cholesterol levels and contribute to heart disease. 2. Unsaturated fats can be found in foods like avocados, nuts, and seeds. They are liquid at room temperature and can help lower LDL cholesterol levels when consumed in place of saturated fats.

    • Relationship between fat and cholesterol: Fat contains cholesterol, which is essential for various body functions. However, excessive dietary intake of cholesterol and saturated fats increases the risk of high cholesterol levels, which can lead to health issues like heart disease.

    • Good and bad cholesterol: HDL (good) is responsible for removing LDL (bad) cholesterol from the body, while LDL contributes to plaque buildup in arteries.

    • Vitamins and Minerals: Organic substances essential for metabolism, growth, and development.

    • Sufficient water intake: Drinking between 6 and 8 glasses of 8 ounces of water a day is recommended, although this can vary based on individual needs and physical activity levels.

    • Healthy nutritional strategies: 1. Follow healthy eating patterns 2. Focus on variety, nutrient density, and amount 3. Limit calories from unhealthy sources 4. Shift to healthier food and beverage choices 5. Support healthy eating patterns for all.

    • 80/20 Rule: Eat healthy 80% of the time and only cheat 20% of the time, making it easier to stick to a healthy diet.

    • Stress: Natural reaction of the mind and body to a demand placed on it.

    • Eustress and Distress: 1. Eustress is perceived as positive and helps individuals grow and develop. 2. Distress is perceived as negative and can be detrimental to health and wellbeing.

    • Acute and Chronic Stress: 1. Acute stress has a quick resolution and can help individuals cope with challenges. 2. Chronic stress is prolonged and can cause significant health problems and impair performance.

    • The stress response: The Central Nervous System perceives a threat, activating the Sympathetic Nervous System and reducing or turning off the Parasympathetic Nervous System.

    • Sympathetic Nervous System activation: 1. Increases heart rate, breathing, and muscle tension 2. Changes in blood flow, senses and perception.

    • Hypervigilance: Enhanced alertness of surroundings required of law enforcement officers for survival.

    • Three basic approaches to stress management: 1. Avoid 2. Alter 3. Accept and Adapt.

    • Relaxation techniques: 1. Visualization 2. Guided Imagery 3. Unguided Imagery 4. Thought Stopping 5. Deep Breathing 6. Progressive Muscular Relaxation.

    • Inverted U Principle: At optimal heart rates, performance decreases, with fine motor skills decreasing at 115 beats per minute and complex motor skills at 145 beats per minute.

    • Critical Incident Stress (C.I.S) coping strategies: 1. Continued reassurance 2. Help keep routine 3. Ensure someone is close 4. Assist in resources 5. Handle media 6. Follow department guidelines.

    • Signs of potential suicidality: 1. Loss or change in important relationships 2. Expresses hopelessness 3. Change in sleep or appetite 4. Minimal social support 5. Substance abuse 6. Legal or financial problems 7. Under investigation 8. Verbal expressions of wanting to die.

    • Aid Life acronym: A – Ask, I – Intervene, D – Don’t keep it a secret, L – Locate Help, I – Inform Supervisor, F – Find Babysitter, and E – Expedite.

    • Signs of drug or alcohol abuse: 1. Failed attempts to quit 2. Difficulty enjoying life 3. Declining performance 4. Being hungover on the job 5. Uses as an escape or reward.

    • Helping a co-worker with a substance abuse issue: 1. Be aware and recognize problem 2. Urge person to seek help 3. Encourage and support 4. Avoiding the problem doesn’t help.

    • Consequences of steroid abuse: 1. Severe physical health and psychological changes 2. Mood swings 3. Acne 4. Voice lowering 5. Increase in facial and body hair 6. Above normal gains in muscle.

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    Test your knowledge on physical fitness, wellness, and stress management with this quiz. Learn about physical characteristics related to fitness levels and the definition of physical fitness.

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