Ch.3 Fitness & Wellness

Question 1

What is physical fitness?

Answer 1

The condition of the body that enables an individual to use his/her body in activities requiring without undue experience of fatigue and exhaustion. This equates to performance and to readiness.

Question 2

What are the seven characteristics of physical fitness?

Answer 2

• Muscular strength
• Muscular endurance
• Cardiovascular endurance
• Flexibility
• Agility
• Power
• Speed

Question 3

This consists of a person’s health/disease status and risk potential. This ranges on a continuum from death to optimal well-being. This goes beyond performance. Total well being involves positive lifestyle/health behaviors for a balanced physical, mental, spiritual, and socio-emotional wellbeing.

Answer 3

Wellness

Question 4

What are the 2 components of fitness?

Answer 4

1.) functional and health related fitness: important because these components don’t just focus on job functions; they are related to being fit, functional, productive, human being for a lifetime.
2.) motor fitness

Question 5

What are some characteristics of functional and health related fitness?

Answer 5

1.) Cardiovascular fitness or endurance
2.) Flexibility
3.) Muscular Endurance(dynamic strength)
4.) Muscular Strength(absolute strength)
5.) Body Composition

Question 6

What are some characteristics of Motor Fitness?

Answer 6

1.) Agility
2.) Anaerobic power (speed)
2.) Explosive leg strength or power

Question 7

List the Factors influencing fitness/wellness with in the pyramid from top to bottom?

Answer 7

• Self responsibility
• Stress Management
• Tobacco Cessation
• Weight Control
• Proper Nutrition
• Regular Exercise

Question 8

What is the leading cause of death?

Answer 8

Heart disease

Question 9

Police officers have higher incidence of stress related disorders than civilian population. What are the three disorders?

Answer 9

1.)Alcoholism
2.)Suicide
3.)divorce

Question 10

What is a Par-Q?

Answer 10

It is a useful checklist tool to assist in determining if medical screening is needed.

Question 11

What is progressive overload?

Answer 11

For improvements in fitness, the demands placed on the body must be greater than those of daily activities.

Question 12

What are the four principles of an exercise program?

Answer 12

1.) progressive overload
2.) regularity and recovery
3.) Specificity
4.) Balance

Question 13

What is regularity and recovery?

Answer 13

Consistent exercise throughout the week, month, and years. Alternate days with different muscle groups and allow yourself with 7-8 hours of rest per night.

Question 14

What is specificity?

Answer 14

This is when the body adapts specifically to the type of demand placed on it.

Question 15

What is Balance?

Answer 15

Working opposing muscles like biceps to triceps. Balancing cardiovascular, strength, and flexibility training is also part of this.

Question 16

What does FITT stand for?

Answer 16

Frequency: number of workouts per week

Intensity: how hard you exercise

Time: Duration of exercise

Type: type of exercise

Question 17

What is FITT?

Answer 17

It is a set of guidelines to assist in incorporating the exercise guidelines to a personal fitness program.

Question 18

What is target heart rate?

Answer 18

It utilizes heart rate as a personal monitor for exercise intensity. It is a way to determine exercise intensity by accommodating for differences in age, fitness level, stress level and environmental factors such as heat.

Question 19

What amount of time is recommended for warm ups?

Answer 19

5-10 minutes

Question 20

What amount of time is recommended for work out?

Answer 20

20-30 minutes

Question 21

What amount of time is recommended for Cool Down?

Answer 21

5-10 minutes

Question 22

What are some recommendations of water intake when execrations in heat?

Answer 22

• 8-10 glasses of water per day(1 gallon) if not exercising in heat.
• drink before, during, and after work out.
• drink 2 1/2 cups of water 2 hours prior to exercise, 2 1/2 cups 30 minutes to an hour prior to exercise and 4 ounces every 20 minutes during exercise.

Question 23

What are types of body fuel?

Answer 23

Carbohydrates, proteins, and fats

Question 24

What are non-fuel nutrients?

Answer 24

Vitamins, minerals, and water

Question 25

What is a carbohydrate?

Answer 25

Starches, sugars, and fiber. These are important for health and performance.

Question 26

What are four characteristics of carbohydrates?

Answer 26

• energy source; body’s preferred source of energy.
• Burning fat efficiently
• the main energy source for brain

-fiber helps to keep the digestives system working efficiently.

Question 27

What are simple carbohydrates?

Answer 27

• Sweets, soft drinks, white flour, ice cream, cake
• considered empty calories
• blood sugar rises and falls easily
• reduce intake of these

Question 28

What are complex carbohydrates?

Answer 28

• Potatoes, whole grains, beans, fruits, and vegetables.
• full of vitamins, minerals, and fiber
• energy is provided slowly and gradually

Question 29

What is protein?

Answer 29

This is made up of amino acids often called the building blocks of the body because it is used for building, maintaining, and repairing tissue.

Question 30

What is fat?

Answer 30

The most concentrated and essentially endless source of calories which are necessary for nerve functioning, storing fat soluble vitamins, insulation, and protection for body organs. Sources of fat include butter, cream, oils, packaged snacks, cheese, and baked goods.

Question 31

This type of fat tends to be solid at room temperature and mostly comes from animal sources such as whole milk, cheese, butter, beef, and pork

Answer 31

Saturated fat

Question 32

This type of fat tends to be liquid at room temperature and most often comes from vegetable sources. These fat choices can help control cholesterol levels, prevent strokes, and prevent heart attacks. Examples include safflower oil, olive oil, canola oil, avocados, and nuts.

Answer 32

Unsaturated fats

Question 33

What is the relationship between fat and cholesterol?

Answer 33

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

Question 34

What is a healthy percentage of carbohydrates, protein, and fats to reduce cardiac risks?

Answer 34

Carbs: 55-60%
Protein: 10-15%
Fats: 15-30%

Question 35

What are vitamins?

Answer 35

They are organic substances essential for metabolism, growth, and development. They do not provide energy - no calories but are essential in energy process.

Question 36

What are minerals?

Answer 36

Inorganic substances also needed in very small quantities.