pfd150kcc midterm

What is the Canadian 24hr movement guideline

• At least 150 minutes per hour per week of moderate to vigorous aerobic physical activity

• muscle strengthening activities using major muscle groups at least twice a week

• several hours of light physical activity including standing

• seven to nine hours of good quality sleep in a regular basis would consistent bed and wake up times

• and sedentary (sitting) times limited to eight hours or less which includes no more than 3 hours of recreational screen time and breaking up long periods of sitting as often as possible

What are the seven dimensions of health?

• Physical health: involves looking after your body as best as you can and eating properly exercising avoiding unhealthy behaviors and substances

• Emotional and psychological health: involves maintaining a positive self concept; dealing constructively with feelings; developing such qualities as optimism trust self confidence and humour; being able to cope

• Intellectual health: involves valuing lifelong learning and a challenging yourself while searching for answers and solutions

• Spiritual health: involves searching for meaning and purpose in your life

• Social and interpersonal personal health: involves being able to help to develop meaningful relationships cultivating a network of supportive friends and family members and contributing to the community

• Environmental health: involves respecting And protecting the environment at the local level and beyond, protecting yourself from environmental hazards and minimizing negative impact of your behavior on the environment

• Occupational health: involves deriving satisfaction from the accomplishments and challenges of your job while maintaining a balance between work and the rest of your life

what is the BFOR test

The bona fide occupational requirements test is used to determine if certain job requirements are essential to the performance of a job. It assesses whether a specific qualification is necessary for the job and if it can be justified as a legitimate requirement.

What are the 5 stages of change in Proshaska stage of change model

Precontemplation, contemplation, preparation action, and maintenance

What is self efficacy and self esteem

Convince in your ability to take action and perform a specific behavior is known as self-efficacy, self-esteem is how you view yourself

What are the three major reasons people choose to participate in a fitness program

Ultimately people participate in physical activity for three main reasons: health benefits, enjoyment, and self image

what does a S M A R T acronym represent

S for specific, M for measurable, A for attainable, R for relevant and realistic, T for time oriented

What are essential, regular, and optional activities

• Essential activities are those that you take care of no matter what such as attending class going to school keeping a medical appointment and paying bills

• Regular activities are those that you normally carry out the elite or a few days each week such as rosary shopping working out and doing homework these activities are important but in terms of scheduling they offer more flexibility than essential activities

• Optional activities include those you would like to do but Can we schedule without much sacrifice, such as trip to the mall, a social telephone call, or going to a sports event

What are the three stages of good time management

1. prioritize your activities

   • create action plan or to-do list

   • Organize to-do list based on headings

     • Essential activities

     • regular activities

     • optional activities

2. Schedule you activities

   • use a calendar

   • record all important due dates, activities, appointments, and commitments

   • Include goal benchmarks

   • Make sure a calendar is accessible (use your smartphone).

3. Implementing your activities

   • follow through on scheduled activities

   • keep priorities in check

   • avoid procrastination and time wasters

     • often deliberate

     • perfectionism, fear of failure, and anxiety

Define procrastination

avoiding tasks that should be done because of perfectionism, fear of failure, and anxiety

what are the 3 types of stress

• Neutral stress or new stress which is neither harmful nor helpful

• Good stress or eustress initiates positive emotional, psychological, and physical growth; provides pleasure; adds meaning to life; and fosters an attitude that tries to find positive solutions to problems that can improve health

• Bad stress or distress Results in negative responses in both a person's career and life and can interfere with physiological And psychological functioning of the body

What is post traumatic stress disorder or ptsd

A psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event, Such as natural disaster, a serious accident, a terrorist attack, war/combat, or rape, or who have been threatened with death, sexual violence, or serious injury, because of their routine exposure to traumatic stressors

What are some of the physiological responses when the body is preparing for combat

• fight or flight response

• stage of resistance

• stage of exhaustion

what are the 4 “A”s when dealing with stress

• avoid

• alter

• adapt

• accept

Determine a target heart rate zone for someone 45 years old

((220-x)0.7)-((220-x)0.8)

((220-45)0.7)-((220-45)0.8)=122.5-140

What is the difference between anaerobic and aerobic exercises

two of the three energy systems

• anaerobic energy is used in exercises that are short and high intensity

• aerobic energy is used in exercises that are done repetitively for long periods of time

What are the recommended guidelines for aerobic exercises

two times a week

What is the Borg scale?

Rate of perceived exertion

What is the starting stage on the treadmill for the shuttle run test?

8.5kmh (5.3 miles/hour) and continues to increase by 0.5 kilometres every 20 metres

What weather should you not run outdoors in?

• when it is over 28°C

• when humidity is 70%

• when there is a smog alert

• when there is full sun exposure 11am to 3pm

• Cold or wind chill effect below -18°C

What is the most important fitness component you need to restrain and move people?

Resistance training

How long should you rest your muscles before exercising them again

48 hours

Define what a set is and what a rep is

a rep is how many times you repeat an action and a set is when you stop repeating the action

What is the most effective shift work rotation

12-hour shifts

What happens in deep sleep and REM?

in N3 and REM the body and mind repairs

What is the hormone that helps you feel tired?

Melatonin

What stage on the shuttle run do you need to get in order to pass, what is the weight of the push / pull, what is the force applied on the arm restraints, and what is the weight of the dummy

Shuttle run: 7.5

Push / pull: 78lbs

Arm restraints: 32lbs

Dummy: 170lbs

What are the components of the pin test

Muscular endurance, core stability, cardiovascular endurance, and flexibility

What is “wellness”

Healthy living.

What amount of people drop out of exercise programs 6 months after starting them

50% of individuals

Benefits of regular exercise.

• improved positive mental aspects

• Prevent or manage cardiovascular and metabolic health

• Reduce the incidence of certain types of cancer

• improve or maintain functional health

• create positive biological and psychological effect

• create positive social aspects

• improve quality and quantity of sleep

• be prepared to handle assaults and disturbances

• improve psychological fitness

Things you do to stay on track to achieve a goal

• change doe snot happen overnight

• making lifestyle choices carry cost as well as benefits

• be accountable

• social involvement is a key component in change

• make small changes

• try something else

• take a small break

• accept responsibility

• track your efforts

• aim for progress not perfection

Eat the frog

start your day with your biggest, most important task and you will feel satisfaction for the rest of the day.

Types of stretching

static - staying still

dynamic - moving

What does HIIT stand for?

High intensity interval training

Long-term effects of shiftwork

• higher incidence of cardiovascular disease

• harmful impact on carbohydrate metabolism and endocrine function

• higher incidence of sleep disorders

• higher incidence of sleep disruption

• higher incidence of presenteeism and absenteeism

• increased risk of car accidents

• drugs are associated with excessive sleepiness

• limited socialization of people outside of work

• loss of employment: shift workers often quit their jobs

How to cope with shiftwork

• exercising or walking outside in cold air

• turning up the light to ease fatigue

• splashing your face with cold water

• having an interesting conversation or singing

• giving your eyes a break to avoid fatigue

• switching tasks to stimulate your mind

How to get good sleep

• Wake up at the same time everyday

• try to spend 5 to 10 minutes upon waking with the sun on your face

• get moving

• be careful of alcohol, caffeine, and smoking as they can disrupt your sleep

• have a small to medium-sized dinner and avoid fatty, spicy foods

• clear your mind

• 30 - 60 minutes before bed turn off all devices

• establish a pre - bedtime routine

• create the ideal bedroom for sleep

Ontario Association of Chiefs of Police (OACP) certification

Steps

1. submit an online application

2. learn more about a career in policing

3. Submit the required forms and documents

4. Complete a suitability assessment and undergo a Right Fit interview, consists of 2 interviews:

   • RMAQ (Regular Member Applicant Questionnaire)

   • RFI (Right Fit Interview)

5. Honesty

6. Medical and psychological assessments

7. Field investigation & security assessment

valid 1 year from the date it is issued. must do fitness logs for at least 2 weeks

Military Police (MP)

• to become a MP you must first join the Canadian Forces

• Application process similar to the process of applying to a police service

• required valid provincial driver’s license

Is proper grammar, spelling and punctuation important in note taking?

Yes

Who was the father of policing?

Sir Robert Peel

Essential competencies

• analytical thinking

• self-confidence

• effective communication skills

• flexibility/valuing diversity

• self control

• relationship building

• achievement orientation

• medical/physical skills and abilities

Developmental Competencies

• information seeking

• concern for safety

• assertiveness

• initiative

• cooperation

• negotiation/facilitation

• work organization

• community-service

• commitment to learning

• organizational awareness

• commitment to helping others improve their skills.

York Regional Police Process

1. Application

2. Pre-Background questionnaire & Prep assessment

3. Values based hiring interview

4. Prep Assessment retest if needed

5. Background investigation

   • Psychological Assessment

   • Police Vehicle Assessment

   • Medical Assessment

6. Conditional offer