Health and Wellness
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What is Physical Fitness?
- Physical fitness is defined as the
- ability to carry out daily tasks with vigor and alertness, without
- undue fatigue and with ample energy to engage in leisure
- pursuits, and to meet the above average
- physical stresses encountered in emergency
What is Wellness?
- Wellness is that condition of the
- human being which considers its health, disease status & risk
- potential. Generally, with a higher
- level of fitness there is a higher level of wellness. Achieving fitness & wellness is related
- to lifestyle habits such as diet & exercise.
What are the Health-Related Components of Physical Fitness?
What are the Motor Skill Related Components of Physical Fitness?
How can you determine where you fall on the Wellness Continuum?
•How you feel
•How you look
•Physical fitness test
•Comprehensive physical exam
What are the leading causes of death in the USA today among males?
A - Cardiovascular Disease
B - Cancer
C - Accidents
D - COPD
E - Pneumonia/Influenza
What are the leading causes of death in the USA today among females?
A - Cardiovascular Disease
B - Cancer
C - COPD
D - Pneumonia/Influenza
E - Diabetes Mellitus
What % of all deaths prior to age 65 are preventable and unnecessary?
What can be preserved through maintaining physical fitness throughout one's lifetime?
Health and functionality.
How long of an advantage do physically active people have over a sedentary person?
- The physically active person has
- about a 20 year advantage in terms of function over a sedentary person.
What are the 12 ways to improve the odds of a lifetime of good health?
•Stop drugs, smoking and chewing tobacco
•Limit or eliminate alcohol
- •Eat less animal fat, cholesterol, &
- •Eat more complex carbohydrates and drink
- more water.
•Achieve and maintain ideal body weight.
- •Take appropriate supplements including
- calcium and the antioxidant vitamins.
•Fasten seat belts
•Limit sunlight exposure or wear sunblock
•Obtain good pre-natal health care
- •Get regular medical check-ups and self
What have health care costs done since 1995?
Since 1995, U.S. health care costs have exceeded 1 trillion dollars a year!
What are the 3 principles of exercise?
What are the 3 components to exercise?
What are some of the health-related benefits to exercise?
- Fight obesity
- reduced risk of premature death
- 20 year physiological advantage
- reduced risk of heart disease
- strengthens heart
- increases bone density
- reduced risk of high blood pressure
- reduced risk of certain types of cancer
Define the thresholds of training.
- Frequency - how often one exercises
- Intensity - how hard one exercises
- Time - how long one exercises
What are the F.I.T. guidelines?
- Flexibility - 3-7 days/week
- Strength - 2-4 days/week
- Cardiovascular - 3-6 days/week
Identify the 4 types of cardiovascular disease.
- Coronary Heart Disease
- Cerebrovascular Disease
- Congestive Heart Failure
- Peripheral Vascular Disease
Identify the major coronary risk factors.
- elevated cholesterol
- cigarette smoking
- family history
- sedentary lifestyle
What makes law enforcement officers at greater risk for coronary heart disease?
- Inactive lifestyle
- 16-20% higher blood pressure
- higher rate of smoking
What are the two types of stress?
- Eustress - positive stress
- Distress - negative stress
What 4 areas are signs and symptoms of stress found in?
How do you conduct tactical breathing?
- Breathe in for 5 seconds
- Hold for 5 seconds
- Release breath for 5 seconds
- Rinse and repeat 3 times for guaranteed relaxation
What are the 4 reputable sources fo nutrition information?
American Heart Association www.americanheart.org
American Cancer Society www.cancer.org
American Medical Association www.ama-assn.org
American Diabetes Association www.diabetes.org
Poor nutrition can lead to...?
Type 2 Diabetes
What are Carbohydrates?
Required by all cells as fuel for energy
Types of Carbohydrate:
Simple (soft drinks, candy, table sugar)
Complex (fruit, pasta, rice, breads, vegetables, legumes)
Dietary carbohydrate is converted to glucose during digestion
Should comprise 55-60% of daily calories for most people (emphasize complex)
What are Proteins?
- are large, complex molecules made up of building blocks called amino acids.
- Proteins are used to build and repair tissues and substances in the body (skin,
- enzymes, muscles, antibodies, hormones)
What are the functions of fat?
Provides fuel for energy
Transports and stores fat soluble vitamins
Provides essential fatty acids
Protects vital tissues and organs
What are the characteristics of Saturated Fat?
Usually solid at room temperature
Sources are animal products & tropical oils
Tends to increase LDL cholesterol levels
Major culprit in CVD & certain types of cancer
What are some characteristics of Monounsaturated Fat?
A heart healthy fat, liquid at room temperature
Comes from vegetable sources
Canola, olive & peanut oil, avocados
Decreases LDL, and increases HDL
What are some characteristics of Polyunsaturated Fat?
Liquid at room temperature
Comes mainly from vegetable sources
Safflower, sunflower, corn, soybean oil
Tend to lower LDL, may lower HDL
- Omega-3 polyunsaturated fatty acids promote
- vasodilation and inhibit blood clot formation.
- Fatty fish and flaxseed are good sources of these heart healthy fatty
What are some characteristics of Fat Soluble Vitamins?
Consist of Vitamins A, D, E, and K
Absorbed at the small intestine in the presence of bile (a fatty substance)
Stored in liver and fat
Overdoses can be toxic (A and D)
What are some characteristics of Water Soluble Vitamins?
Consist of B complex and vitamin C
Can be stored to some extent
Excesses will be excreted in the urine
Niacin can be toxic to liver when ingested in unusually large amounts
What is the relationship between Free Radicals and Antioxidants?
- Free radicals are harmful substances that are produced by the body as byproduct of several different chemical reactions.
- Upon their formation, they are either neutralized or attach to cell membranes causing destructive changes.
- There is strong evidence that antioxidants (vitamins C & E, the mineral selenium, & phytochemicals) offer some protection against cardiovascular disease and certain types of cancer by neutralizing free
What are the several ways to determine if one is overweight?
- Height/Weight tables
- Body Mass Index
- Fat Patterning
- Body Composition
What are the 3 main components to the treatment of obesity?
- Behavior Modification
What are some of the reasons for increased risk of low back pain in officers?
- sedentary nature of work tasks
- low fitness levels
- wearing duty gear around the waist
- sitting in vehicles
- standing for long periods of time
What are the functional implications of lower back pain?
- Decreased productivity
What are the structures of the spine?
- spinal nerve
What are the reasons for exercising?
What are the reasons for not exercising?
- Lack of time
- lack of enjoyment
- poor health/unfit
- lack of facilities
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