Fitness, Wellness, and Stress Management for Law Enforcement

Flashcards covering basic fitness, wellness, and stress management concepts for the Basic Peace Officer Course, including FITT guidelines, nutrition, and stress response physiology.

__________ ranges on a continuum from death to optimal well-being and consists of a person’s health/disease status and risk potential.

Wellness

According to the leading causes of death in the US, __________ accounts for 39% of deaths.

Heart Disease

The Functional and Health-Related components of fitness include cardiovascular fitness, flexibility, dynamic strength, absolute strength, and __________.

Body Composition

Studies show that fitness, which equates to performance, begins to decline after __________ hours.

$$96$$

The recovery principle states that a person should allow __________ hours between heavy exercise that uses the same muscle groups.

$$48$$

In the FITT guidelines, the letter "I" stands for __________, which refers to how hard you exercise.

Intensity

The Target Heart Rate (THR) zone for cardiovascular training is generally defined as $60-80$% of the __________.

Predicted Maximum Heart Rate

When applying FITT to strength training, muscle endurance is achieved through low resistance and high repetitions, such as __________ reps.

$$12-20$$

Anaerobic training involves short, intense bursts of maximum effort, typically reaching __________% of Maximum Heart Rate.

$$90$$

A heat index above __________ indicates that heat stress is likely, and heart stroke is possible with prolonged exposure.

$$105$$

For someone not exercising in the heat, the notes recommend drinking $8-10$ glasses of water per day, which is approximately __________.

$$1\,\text{gallon}$$

The body’s preferred source of energy and the main energy source for the brain is __________.

Carbohydrates

According to the notes, the daily calorie needs for carbohydrates should be __________ to $60$%.

$55$%

__________ cholesterol is considered "good cholesterol" because it helps to carry cholesterol to the liver.

HDL

The most important mineral, which is necessary for all body processes, is __________.

Water

__________ is defined as a stressor that is perceived as positive, such as a promotion or getting married.

Eustress

__________ is prolonged unrelieved stress, also called cumulative stress, which can lead to burnout.

Chronic Stress

Critical Incident Stress (CIS) is a normal response to an abnormal extreme incident and typically lasts from two days to __________.

$$1\,\text{month}$$

The __________ Nervous System creates biochemical changes to prepare the body for a "fight or flight" response.

Sympathetic

The __________ Nervous System is responsible for rest, digestion, and nutrients.

Parasympathetic

According to the "Inverted U Principle," fine motor skills, such as double locking handcuffs, begin to deteriorate at a heart rate of approximately __________ BPM.

$$115$$

Complex motor skills and changes in vision, such as tunnel vision, begin to deteriorate at heart rates over __________ BPM.

$$145$$

The five phases of transition after a traumatic event are Denial, Anger, Bargaining, __________, and Acceptance.

Depression Phase

The acronym __________ is used to help remember strategies to assist a coworker contemplating suicide.

AID LIFE

One myth about alcohol is that it helps with sleep, but it actually interferes with necessary __________ sleep.

Rapid Eye Movement (REM)

Steroid use can increase "road rage," which is characterized by increased __________ and __________.

irritability; hostility