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| 3613618611 | Physical Fitness | The condition of the body that enables an individual to use his/her body in activities requiring -Muscular Strength -Muscular endurance -Cardiovascular endurance Equates to performance and to readiness | 0 | |
| 3613618612 | Wellness | Consists of a persons health/ disease status and risk potential. Wellness ranges on a continuum from death to optimal week being. A person can be physically fit but not well. | 1 | |
| 3613618613 | Components of fitness can be divided into two categories | Functional and Health Related Fitness Motor Fitness | 2 | |
| 3613618614 | Functional and Health Related Fitness | Most important because these components don't just focus on job functions, they are related to being fit, functional, productive human being for a lifetime. -Cardiovascular fitness or endurance -Flexibility -Muscular endurance -Muscular strength | 3 | |
| 3613618615 | Motor Fitness | -Agility -Anaerobic Power (Speed) -Explosive leg strength or power | 4 | |
| 3613618616 | Factors Influencing Fitness/Wellness | Wellness Pyramid -Self Responsibility -Stress Management -Tobacco Cessation -Weight Control -Proper Nutrition -Regular Exercise | 5 | |
| 3613618617 | Heart Disease | Leading causes of death for Americans | 6 | |
| 3613618618 | Stress Related disorders | Police officers have a higher incidence of stress related disorders than civilian population -Alcoholism -Divorce -Suicide | 7 | |
| 3613618619 | Fitness is the key to performance in law enforcement | Is directly related to the ability to perform job functions -Improved capability for specific task performance -Improved ability to mobilize the body efficiently -Improved tolerance to fatigue -Reduced risk of injuries when doing physical tasks -Better psychological preparation -Reduced stress and health risks | 8 | |
| 3613618620 | Progressive Overload | The demands placed on the body must be greater than those of daily activities. As the body adapts to exercise, the demand must be gradually increased. | 9 | |
| 3613618621 | Regularity and Recovery | An exercise program should be regular and provide time for recovery. Fitness which equates to performance, begins to decline after 96 hours. Getting 7-8 hours a night as well as 48 hours between heavy exercise is a must. | 10 | |
| 3613618622 | Specificity | The body adapts specifically to the type of demand placed on it. | 11 | |
| 3613618623 | Balance | Exercise program should have balance so opposing muscles are worked. | 12 | |
| 3613618624 | Frequency, Intensity, Time and Type (FITT) | Is a set of guidelines to assist in incorporating the exercise guidelines to a personal fitness program. | 13 | |
| 3613618625 | Frequency | Number of workouts per week Principles of exercise incorporated: Regularity and recovery | 14 | |
| 3613618626 | Intensity | How hard you exercise Principles of exercise incorporated: Progressive overload | 15 | |
| 3613618627 | Time | Duration of exercise Principles of exercise incorporated: Progressive overload | 16 | |
| 3613618628 | Type | Type of exercise Principles of exercise incorporated: Specificity and balance | 17 | |
| 3619869379 | Applying FITT to Cardiovascular Training | Improve efficiency of heart, lungs and blood vessels. Helps to control weight, increase energy, increase endurance, increase performance capacity and lower cholesterol. | 18 | |
| 3619869380 | Target Heart Rate | Utilizes heart rate as a personal monitor for exercise intensity. | 19 | |
| 3619869381 | Applying FITT to Strength Training | Increase lean muscle mass and strength, enhance physical performance, decrease injuries, improved self-concept and professional presence. | 20 | |
| 3619869382 | Applying FITT to Flexibility Training | Prevent injuries, improve posture, improves physical performance, reduce soreness, increase flexibility. | 21 | |
| 3619875744 | Applying FITT to Anaerobic (without oxygen) Training | Increase ability to make short, intense bursts of maximum effort using energy stored in muscle in the a absence of oxygen. | 22 | |
| 3626626024 | Identify the components of an exercise program | 1. Warm up 5-10min, incorporate light stretching and joint movements along with cardiovascular warm up which gets the heart rate up. 2. Workout 20-30min, exercising with intensity and or duration to develop and maintain one or several components of fitness. 3. Cool down 5-10min | 23 | |
| 3626626025 | Identify safety measures for fitness training | 1. Seek medical advice when there are any questions or concerns. 2. Consider a fitness trainers advice to assist in developing and progressing a personal fitness program. 3. Consider the affect of heat on performance and reduce exercise intensity. | 24 | |
| 3626626026 | Par Q | Physical Activity Readiness Questionnaire | 25 | |
| 3626626027 | Heat indexes above 105 | Heat stress is likely | 26 | |
| 3626626028 | The right kinds of fuel ensure that you have the energy to do essential job tasks. | - being able to produce 100% energy output for a few seconds - fuel your body for an 18hr shift - to be alert in the early morning hours when environmental stimulation may be reduced - to have energy left at the end of the day to enjoy personal activities | 27 | |
| 3626626029 | Fuel Nutrients | - Carbohydrates - Proteins - Fats | 28 | |
| 3626626030 | Non Fuel Nutrients | - Vitamins - Minerals - Water | 29 | |
| 3626626031 | Carbohydrates | Starches, sugars and fiber are important for health and performance - energy source(preferred source of energy) - burning fat efficiently - the, main energy source for the brain - fiber helps to keep the digestive system working | 30 | |
| 3626626032 | Two types of carbohydrates | 1 Simple Carbohydrates 2 Complex Carbohydrates | 31 | |
| 3626626033 | Simple Carbohydrates | - sweets, soft drinks, white flour, ice cream - considered "empty calories" because they are low in nutrients - blood sugar rises fast and drops fast so energy is not long lasting - reducing intake of these is a better nutritional choice | 32 | |
| 3626626034 | Complex Carbohydrates | - potatoes, whole grains, beans, fruits, vegtables - full of vitamins, minerals and fiber - energy is provided slowly and gradually - increasing the intake is a better nutritional choice | 33 | |
| 3626626035 | Carbohydrates need | 55-60% for total daily calories (70% for athletes) | 34 | |
| 3626626036 | Protein | Is made up of amino acids often called the "building blocks" of the body because it is used for building maintaining and replacing tissue | 35 | |
| 3626626037 | Sources of protein | Meat, fish, poultry, eggs, milk, beans, soy beans | 36 | |
| 3626626038 | Protein needs | 12-15% of the daily calories | 37 | |
| 3626626039 | Fat | The most concentrated and essentially endless source of calories which are necessary for nerve functioning, insulation and protection for body organs. | 38 | |
| 3626626040 | Sources of fat | Butter, cream, oils, packaged snacks cheese and baked goods. | 39 | |
| 3626626041 | Saturated Fats | Tend to be solid at room temperature and mostly come from animal sources such as whole milk, cheese, butter, beef, and pork. | 40 | |
| 3626626042 | Unsaturated Fats | Tend to be liquid at room temperature and most often come from vegetable sources. | 41 | |
| 3626626043 | HDL Cholesterol | Good cholesterol and helps to carry cholesterol to the liver. It is protective so the higher the better | 42 | |
| 3626626044 | LDL Cholesterol | Bad cholesterol which tends to clog arteries | 43 | |
| 3626936866 | Vitamins | Are organic substances essential for metabolism, growth and development. They do not provide any energy-no calories but are essential in energy process. | 44 | |
| 3626936867 | Minerals | Are inorganic substances also needed in very small qualities. | 45 | |
| 3628981836 | Water | The most important mineral! It is absolutely necessary for life and is needed for all body processes | 46 | |
| 3628981837 | Guidelines for a healthy diet | - Aim for a healthy and balance calories - Balance calories between the amount you eat and the amount of energy you burn - Be physically active each day | 47 | |
| 3628981838 | Build a healthy base | - Balancing Calories - Make half your plate fruits and vegtables - Make at least half your grains whole grains - Switch to fat-free or low-fat milk | 48 | |
| 3628981839 | Eat healthy ____ of the time but allow "treats" ____ of the time? | 80%and20% | 49 | |
| 3628981840 | Stress definition | -Natural reaction of the mind and body to a demand place on it -Biochemical and hormonal processes occur which affect physical and psychological functioning - You need stress! | 50 | |
| 3628981841 | Eustress | Is a stressor that is perceived as a positive such as a promotion, getting married or achieving an accomplishment | 51 | |
| 3628981842 | Distress | Is a stressor that is perceived as negative such as an injury, illness, divorce or being fired | 52 | |
| 3628981843 | Acute | Is short term stress with a quick resolution. This type of stress our body handles the best. | 53 | |
| 3628981844 | Chronic Stress | Is prolonged unrelieved stress also called "cumulative stress". Prolonged unrelieved wear and tear results from too many demands. | 54 | |
| 3628981845 | Critical Incident Stress(CIS) | Is incident specific. Is heavy duty stress that causes psychological and physical discomfort for 2 days to 1 month. Is considered normal response to an abnormal extreme incident. Gruesome accident, involvement in a use of force incident etc. | 55 | |
| 3628981846 | Stressor | Is a demand, real or imagined, that disrupts a persons equilibrium and initiates the stress response. Can be social, psychological, spiritual, or physical and can be positive (Eustress) or negative (distress) | 56 | |
| 3628981847 | Physiological changes | Are life saving, arousing the individual to prepare to fight or flee | 57 | |
| 3628981848 | Three Parts of the Nervous System | Central Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System | 58 | |
| 3628981849 | Post Traumatic Stress Disorder (PTSD) | Creates major distress & long lasting disruptive changes in a persons life. This is not normal stress and may need professional help.Symptoms are prolonged past 1 month. | 59 | |
| 3628981850 | Central Nervous System(CNS) | Brain & Spinal cord, the command center | 60 | |
| 3628981851 | Sympathetic Nervous System(SNS) | Creates biochemical changes to the mind and body to prepare to respond to threat (fight or flight). | 61 | |
| 3628981852 | Parasympathetic Nervous System(PNS) | Responsible for rest, digestion & nutrients | 62 | |
| 3628981853 | Central Nervous System perceives a threat | The Sympathetic Nervous System is activated and Parasympathetic System is reduced | 63 | |
| 3628981854 | Affects of SNS and it's activation of the "stress cocktail" of hormones | - Increases in Heart rate, blood pressure, breathing, sweating, oxygen consumption - Huge blood flow changes Blood shunted away from non critical organs, clotting factors - Senses & perception changes Senses related to threat become more acute, depth perception reduced, pupils dilate - Parasympathetic Nervous System Digestion slows or stops as blood is needed elsewhere, immune system is compromised | 64 | |
| 3628981855 | The SNS cannot stay in high alert and the PNS cannot remain off for an extended time | A compromise is made between the systems, creates wear and tear like driving with foot on the brake | 65 | |
| 3628981856 | The smooth transition between the PNS and SNS is impaired | Causes symptoms seen in long term chronic stress such as high blood pressure, irritability or hostility | 66 | |
| 3628981857 | Symptoms of Cognitive/Emotional Stress | -Impaired decision making, memory, and the ability to focus or engage in a task -Alcoholism -Suicide -Mood changes | 67 | |
| 3628981858 | Symptoms of Physical Stress | -digestive disorders - headaches - excessive illnesses - high blood pressure - sleep disorders | 68 | |
| 3628981859 | Symptoms of Social Stress | - emotionally distancing - relationship problems - divorce | 69 | |
| 3628981860 | Stressors of Peace Officers | - external to agency - Internal to agency | 70 | |
| 3628981861 | Stress external to agency | -Frustration with judicial system -lack of consideration by the courts for scheduling officer appearances, -perceived lack of public service -negative or distorted media coverage of policing | 71 | |
| 3628981862 | Stress Internal to agency | -Policies that are offensive to officers -poor training and inadequate career development opportunities -lack of identity and recognition for good performance -poor economic beliefs, working conditions, equipment -excessive paperwork | 72 | |
| 3628981863 | Stressors in work itself | -rigors of shift work -frequent exposure to life's hardships -boredom, interrupted by the need for sudden action -fear and dangers of the job -constant responsibility for protecting other people | 73 | |
| 3628981864 | Stressors confronting the individual officer | -fears regarding job competence, individual success, and safety -necessity to conform, inclusion of the occupational subculture -necessity to take a second job or to further education -officer life is under public scrutiny and a higher expectation of behavior often referred to as "fish bowl living" | 74 | |
| 3628981865 | Law Enforcement Personalities and Characteristics | -make a good safe officer but can often wreak havoc on the home front -cynicism and distrust is the practice of always looking for what is wrong in people, the " us vs. them " -emotional control can result in the inability to emotionally engage at home -sensation seeker/adrenalin junkie to remain hyper vigilant off duty -over protectiveness of family | 75 | |
| 3628981866 | Stressors related to the law enforcement career | -begin career optimistic, enthusiastic, and idealistic -new experiences and relationships forged under challenges -non law enforcement friendships may fade | 76 | |
| 3628981867 | Hyper vigilance and the Biological Rollercoaster | -is the elevated alertness of surroundings required of law enforcement officers for survival. Viewing the world from a threat based perspective having the mindset to see the events unfolding. Is the key to officer safety -when officers are off duty the other side of the hyper vigilant rollercoaster occurs and may experience extreme fatigue, detachment, isolation, reduction in sensory input | 77 | |
| 3628981868 | Three basic approaches to stress management | -Avoid -Alter -Adapt | 78 | |
| 3628981869 | Avoid Stress | -Reducing or eliminating exposure to a stressor -Avoiding or reducing exposure to biophysical stressors in the environment such as noise and cigarettes -Psychic stress caused by feelings of overload and lack of control -Saying no, walk away | 79 | |
| 3628981870 | Alter Stress | -Minimizing the physiological response of the body to a stressor -Remove stress by changing something -Time management -Problem solving -Planning | 80 | |
| 3628981871 | Adapt Stress | -Psychological Nurture the mind and the emotions, take time away from work -Physical Rest and relaxation allows the PNS to engage allowing digestion -Social Engage in community involvement activities and nurture relationships -Spiritual Nurturing this area can give meaning to all the other areas -Changing perspective Attitude adjustment | 81 | |
| 3628981872 | Relaxation Techniques | -Visualization -Guided Imagery -Unguided Imagery -Thought Stopping -Tactical Breathing -Progressive Muscular Relaxation | 82 | |
| 3628981873 | Visualization | Mental imagery to visualize yourself succeeding at a task | 83 | |
| 3628981874 | Guided Imagery | Guided daydreaming elicits relaxation response | 84 | |
| 3628981875 | Unguided Imagery | Daydreaming without direction | 85 | |
| 3628981876 | Thought Shopping | These are techniques to force your mind off of stressors | 86 | |
| 3628981877 | Tactical Breathing | Breathe in for count of 4, hold for 4 and exhale for 4 | 87 | |
| 3628981878 | Progressive Muscular Relaxation | This technique teaches to recognize muscular tension and how to make a muscle relax | 88 | |
| 3628981879 | The Effects of Stress on Performance-The " Inverted U Principle" | -Heart rate increases, the ability to perform physically and process information improves to a point and drops -Fine motor skills deteriorate first at heart rates about 115. -Complex motor skills, such as complex ground fighting techniques begin to deteriorate | 89 | |
| 3628981880 | Heart rates above 175 | An officer may experience auditory changes, loss of peripheral vision and depth perception, increases in reaction time and a declining ability to process information | 90 | |
| 3628981881 | Heart rates above 200 | An officer may exhibit irrational behavior such as repetitive non productive activities. | 91 | |
| 3638362679 | Symptoms associated with high engagement of SNS and resulting elevated heart rates include | -Visual Changes- such as tunnel vision, loss of depth perception, and color changes -Time often appears to slow down- during the incident as well as during recollection of the incident. For example they may see a fist coming at them inch by inch or a bullet entering the body. -Some sounds may be muffled- while others sound louder th Tan they should due to hearing perception changes. -Memory lapses- the number of shots that where fired or how many people where involved. -After an incident an officer may experience nausea, extreme weakness, and inappropriate or cycling emotions. | 92 | |
| 3638362680 | Strategies to positively channel changes to enhance tactical performance or minimize deterioration of psychomotor skills and sensory changes. | -Mental Rehearsel -Practice -tactical breathing -Positive talk and self affirmation | 93 | |
| 3638362681 | Mental Rehearsal | -Visualize successful performance of skills in a variety of situations | 94 | |
| 3638362682 | Tactical Breathing | -Breathe in for a count of 4, hold for count of 4 and exhale for count of 4 | 95 | |
| 3638362683 | Positive talk and self affirmation | -Tell your self "slow down, I can handle this, I trained for this | 96 | |
| 3638362684 | Critical Incident Stress (CIS) | -A traumatic event that causes a strong emotional reaction which has the potential to interfere with an individual's ability to function at the scene or later. -The incident temporarily disrupts your everyday life, forces you to face death, your vulnerability, pain severe loss or horror. -An occupational hazard most will experience CIS in their personal life at some time. | 97 | |
| 3638362685 | 5 Phases of transition | -Denial Phase -Anger Phase -Bargaining Phase -Depression Phase -Acceptance Phase | 98 | |
| 3638362686 | Denial Phase | -tendency to reject the traumatic incident -refusal to believe the event occurred -in officer related shootings this phase may brief or non existent because of the necessity to immediately deal with the aftermath of the event. | 99 | |
| 3638362687 | Anger Phase | -feeling anger or resentment that the traumatic event "had to happen to me" | 100 | |
| 3638362688 | Bargaining Phase | -a wish that the event had never taken place -an officer "wishes he took the bullet back" | 101 | |
| 3638362689 | Depression Phase | -this phase is often the longest -severity depends on: The individual's basic personality The nature of the event The reaction of the department The reaction of the community The officers support system | 102 | |
| 3638362690 | Acceptance Phase | -The officer "gets over" the total preoccupation with the event -accepts the fact that the event occurred and resumes a normal life -this phase can be reached sooner through professional counseling | 103 | |
| 3638362691 | Explore ways to prepare and assist yourself or someone else with a critical incident with minimum of pain and scarring. | -assist with basic needs first- ensure and assure safety, help notify family and assist with connection, take over with office and family -physical presence, sit quietly with them, listen listen listen -don't offer answers, offer presence, comfort -continued reassurance that what they are experiencing is normal in this abnormal situation -assist in keeping routine as much as possible -ensure someone close stays -assist with resources -designate someone to handle medie -follow department guidelines regarding these incidents | 104 | |
| 3638362692 | Discuss Post Traumatic Stress Disorder | -symptoms similar to CIS but more severe and persist after 1 month after incident and continue to affect persons life -in PTSD the response pattern triggered by a similar stressor is similar in intensity. May be triggered by similar sound, sight smell on sensation -avoidance of reminders of events and responses to normal events are numb -increased arousal with sleep difficulties, exaggerated startle responses, unusual irritability or anger burst -professional psychological help needed to recover from PTSD | 105 | |
| 3638362693 | Nearly_____ people make a suicide attempt every year. | 1,000,000 | 106 | |
| 3638362694 | ____ of people who die by suicide have a diagnosable and treatable psychiatric disorder at the time of their death | 90% | 107 | |
| 3638362695 | Most people with mental illness do not die by suicide | True | 108 | |
| 3638362696 | Recent data puts yearly medical costs for suicide at nearly ____. | $100 million | 109 | |
| 3638362697 | Men are nearly ___ times more likely to die by suicide than women. Women attempt suicide ____ times as often as men. | 4 & 3 | 110 | |
| 3638362698 | Suicide rates are highest for people between the ages of ____ and ____. | 40 & 59 | 111 | |
| 3638362699 | White individuals are most likely to die by suicide, followed by Native American peoples. | True | 112 | |
| 3638362700 | Men more often use ____; women more often use ____ or poisons. | Firearms, drugs | 113 | |
| 3638362701 | 2000-2010 has shown a gradual ____ of law enforcement felony deaths despite increasing gang activity, availability of automatic weapons, drug trafficking. | Reduction | 114 | |
| 3638362702 | We are losing the battle of emotional survival. | True | 115 | |
| 3638362703 | An average of ____ law enforcement officers died feloniously in the U.S each year during the 2000's | 60 | 116 | |
| 3638362704 | There were ____ police suicides in the U.S during 2008 and ____ in 2009. California, New Jersey and New York led the nation in police suicides. | 141 & 143 | 117 | |
| 3638362705 | Risk factors SAD PERSONS | -Sex (males) -Age (15-34 and 65+) -Depression -Previous exposure to suicide -Ethanol/alcohol/drug abuse -Rational thinking loss -Social support system lacking -Organized plan -No spouse or significant other -Sickness | 118 | |
| 3638362706 | AID LIFE | -Ask- don't be afraid to ask -Intervene immediately. Take action -Don't keep it a secret -Locate help- seek a mental health professional, peer support, chaplain -Inform supervisor of the situation -Inform supervisor of the situation -Expedite. Get help immediately | 119 | |
| 3638650301 | A survey of 2,200 officers in 29 police departments throughout the U.S revealed that____ of the officers had serious alcohol problems and ____ had serious drug problems. | 23% & 10% | 120 | |
| 3638650302 | A study of officers in a major mid western state revealed that ____ came to work with a hangover | 53% | 121 | |
| 3638650303 | Once an alcoholic, always an alcoholic. | Myth | 122 | |
| 3638650304 | Alcoholism is a disease for which recovery is guaranteed if the alcoholic begins and sticks with a recovery program. If not a premature death is likely. | Reality | 123 | |
| 3638650305 | Alcohol helps to sleep | Myth | 124 | |
| 3638755130 | Alcohol may help with onset of sleep but interferes with necessary REM sleep causing sleep impairment. | Reality | 125 | |
| 3638755131 | Alcoholism is caused by a lack of willpower, immorality, weak character, or police stress. | Myth | 126 | |
| 3638755132 | No one knows really knows what drives a person to drink. Studies have implicated physical genetic, psychological, environmental, and social factors. | Reality | 127 | |
| 3638755133 | All alcoholics are skid-row drunks. | Myth | 128 | |
| 3638755134 | Many alcoholics hold high-level jobs and function we'll at work for years before their performance is noticeable affected by drinking. | Reality | 129 | |
| 3638755135 | If an alcoholic can stop drinking, he or she doesn't have a problem. | Myth | 130 | |
| 3638755136 | Abstinence is not a sign that someone is free of alcoholism. AA calls these abstainers dry drunks. | Reality | 131 | |
| 3638755137 | Alcoholic drink everyday | Myth | 132 | |
| 3638755138 | Alcohol abuse patterns vary. Some get drunk daily and others on weekends. Some stay sober for months and then go on a long binge. | Reality | 133 | |
| 3638755139 | The solution to alcohol/drug abuse in law enforcement begins with the individual officer. The responsibility of the individual officer is two-fold | -to evaluate his/her own use of alcohol and drugs -to assist co-workers who are experiencing alcohol/drug problems | 134 | |
| 3638755140 | Co-Workers can help in 4 ways. | -be aware and recognize the problem -urge the person after they seek help -encourage the person after they seek help -consider resources: peer support, critical incident response team, etc. | 135 | |
| 3638755141 | Consequences of steroid abuse | -steroid use in law enforcement is used to get a performance edge on the "bad guy" -steroid use can cause physical and psychological changes Increased cholesterol, triglycerides and glucose Increased irritability and hostility "roid rage" Increased risks of liver cancer, hepatitis, hypertension and diabetes -symptoms of steroid use Mood swings and increased aggressiveness Acne Voice lowering (in females) Increases in facial and body hair Above normal gains in muscle mass | 136 |
