08 Nutrition, Physical Activity, Fitness, and Obesity in the Fire Service...

Question 1

Simple Changes to Eating Healthy in the Fire Service

Answer 1

1. Increase consumption of fruits and veggies
2. Reduce consumption of processed foods
3. Maintain proper hydration
4. Drink alcohol responsibly

Question 2

Recommendation of fruits and veggies for adults:

Answer 2

2 to 3 cups each

Question 3

Fruits and veggies are best source of _____________ in our diet.

Answer 3

antioxidants

Question 4

Antioxidant levels can ____________ or ___________ depending on the way we cook them.

Answer 4

Increase or Decrease

Question 5

Two main ways to combat free radicals

Answer 5

1. Body naturally produces molecules to fight free radicals
2. Eating antioxidants

Question 6

Optimal cooking methods (in rank order)

Answer 6

1. Steaming
2. Baking/Roasting
3. Sauteing
4. Grilling
5. Simmering
6. Boiling/Blanching

Question 7

A good rule of thumb for the reasonable number of ingredients on a food label is:

Answer 7

Five items.

Question 8

Reduce Consumption of Processed Foods

Answer 8

1. Use ingredient list
2. Avoid Refined grains
3. Avoid Added sugars
4. Avoid Processed Meat (i.e. ham, bacon, deli meats, sausage, etc.)
5. Snacks

Question 9

AHA Added Sugar Recommendation for Most Adults

Answer 9

Men: <150 calories/day (~9tsp)
Women: <100 calories/day (~6tsp)

Question 10

1 in 6 adults obtain more than _____ of their caloric intake from snacks.

Answer 10

40%

Question 11

Wearing PPE in hot environment can result in a loss of ______ of water per hour.

Answer 11

1-2 liters

Question 12

Symptoms of dehydration

Answer 12

1. Dizziness
2. Headache
3. Dry or sticky mouth
4. Nausea
5. Fatigue
6. Feeling thirsty

Question 13

Foods/Drinks/Supplements that Decrease Hydration

Answer 13

1. Carbonated, high-sugar drinks
2. Foods with high fat or protein content
3. Alcohol (within 8 hours of duty)
4. Excessive fluids drank rapidly.
5. Creatine supplements
6. Ephedrine
7. Drinks exceeding 400mg of caffeine/day
8. Energy drinks

Question 14

Prehydration begins:

Answer 14

Before the shift and at the beginning of the shift.

Question 15

For rapid and complete recovery from dehydration, it is recommended to drink ________ of fluid for each 2 pounds of body weight lost.

Answer 15

1.5 quarts

Question 16

For every pound of body weight lost, _________ of fluid is recommended.

Answer 16

20-24 ounces

Question 17

Two of the most studied benefits of physical activity in the fire service are its impact on:

Answer 17

1. Occupational injuries
2. LODDs

Question 18

What percentage of FFs meet the NFPA minimal exercise tolerance threshold of 12 METs?

Answer 18

1. 38.7% Career
2. 23.6% Volunteer

Question 19

What percentage of FFs fall into the category of “severe obesity” of body composition?

Answer 19

10%

Question 20

Necessary Components of FF Fitness Plan

Answer 20

1. Aerobic Fitness
2. Muscular Endurance
3. Muscular Strength
4. Muscular Power
5. Flexibility

Question 21

General Physical Preparedness (GPP)

Answer 21

General capacity to successfully face “unknown or unknowable” physical tasks

Question 22

Four pillars to Firefighting Functional Fitness

Answer 22

1. Physical Fitness
2. Recovery and Rest
3. Hydration
4. Nutrition

Question 23

Overweight and obesity percentages

Answer 23

1. Career: 79.5%
2. Volunteer: 78.4%

Question 24

Obesity percentages alone:

Answer 24

1. Career: 33.5%
2. Volunteer: 43.2%