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Fitness and Wellness
Terms in this set (64)
The condition of the body which enables an individual to use his/her body in activities requiring strength, endurance, stamina, coordination, balance, accuracy, flexibility, agility, power, and speed without undue experience of fatigue and exhaustion.
Physical Fitness equates to...
Performance and to readiness
That condition of the human organism which consists of its health and disease status, and risk potential. There are varying degrees of wellness ranging from death to optimal well-being.
The Wellness Pyramid
1. Self Responsibility
2. Stress Management
3. Tobacco Cessation
4. Weight Control
5. Proper Nutrition
6. Regular Exercise
Health Profile - What of health profile do you think police officers have?
Impact of Fitness and Wellness on Physical Health
1. Reduce coronary risk
2. Minimizing hypo-kinetic disease (>65% adult Americans are overweight)
3. Weight reduction and control (Average American 8lbs heavier than in 1980)
4. Fatigue tolerance and
5. Energy production
Impact of Fitness and Wellness on Emotional Health
1. Decreased anxiety and depression,
2. Improved self-concept and,
3. Ability to deal with stress
Impact of Fitness and Wellness on Job Performance
1. Increased alertness
2. Reduced absenteeism
3. Increased productivity, and
4. Reduced health care costs
1. Major component of plasma, cerebrospinal fluid, major transportation mechanism, and temperature regulation
2. 60 to 65% of body weight is water
3. Up to 2 quarts per hour, sometime more, can be lost through perspiration during warm weather exercise
4. About 1.5 quarts lost through urine, and various amounts are lost through breathing and insensible perspiration
5. Approximately 48 to 64 oz of water should be consumed daily (6-8 8 oz glasses) ****
FOCUS ON THIS ONE
Guidelines for a Healthy Diet
-The most recommended diet (stop eating crappy food)
-Limit carbs via grains and legumes (consume fruits and veggies)
-Limit or a eliminate dairy unless pure in whole
-Eat a balanced diet and a variety
-Small meals throughout the day
-Eat healthy fats from tree nuts (not peanuts or a legume)
-Drink lots of water
-Limit or eliminate sugar and salt
-Eat slowly in a relaxed pleasant pace
Enforcement officers are at high risk, with high incidence of three stress related disorders:
-Natural reaction of the mind and body to a demand placed on it - Pleasant or unpleasant
-Biochemical and hormonal process occur which affect physical and psychological functioning
-YOU NEED STRESS
Short term with a quick resolution
Prolonged unrelieved stress (cumulative stress)
Critical Incident Stress (CIS)
-Psychological and physical discomfort for 2 days to 1 month
-"Normal" response to abnormal extreme incident
Post Traumatic Stress Disorder (PTSD)
-Long-lasting disruptive changes in a persons life
-Not normal stress
-May need professional help
-Similar to CIS but symptoms are PROLONGED PAST ONE MONTH
-Unable to make even part of the past, keeping it part of the present
-Professional psychological help needed to recover from this
Emotional and Physical Symptoms of the Stress Response
-A stressor is a demand, real or imagined, that disrupts a persons equilibrium and initiates a response.
-Can be social, psychological, spiritual, or physical.
-Psychological changes our life saving fight or flight.
The Nervous System
Central nervous system
-Brain and spinal cord.
-The command center.
Sympathetic Nervous System
-Creates biochemical changes to the mind and body to prepare the response to threat.
Parasympathetic Nervous System
-Responsible for rest, digestion and nutrients.
Affects of the Sympathetic Nervous System
Affects of the Sympathetic Nervous System Continued
Huge blood flow changes
-Blood shunted to arms, legs, and brain.
-Blood shunted away from noncritical organs - stomach, liver, intestines, immune system.
-Clotting factors change to allow blood to clot quicker in case of a wound
Senses and Perception Changes
-Senses related to threat become more acute.
-Depth perception reduced.
-Changes in hearing, vision, and time perception
Parasympathetic Nervous System is Turned Off or Reduced
-Digestion slows or stops as blood is needed elsewhere.
-Immune system is compromised.
-Non-critical systems are shut down.
-Tissue building and repair stops.
If the threat is resolved, such as if you were able to fight or flee, the _______________________ throttles back and the ________________________ throttles up - digestion resumes, immune system picks up and the body goes about repair
-Sympathetic Nervous System
-Parasympathetic Nervous System
Common Symptoms and Illness Associated with Stress: Cognitive/Emotional
-Cognitive impairment-impaired decision-making, memory and ability to focus or engage a task
-Abrupt change in typical behavior patterns
-Rapid mood changes
-Overly irritable to overly hostile
-Blaming others for problems
Common Symptoms and Illness Associated with Stress: Physical
Digestive disorders, headaches, excessive illness, high blood pressure, and sleep disorders
Common Symptoms and Illness Associated with Stress: Social
Emotionally distancing, relationship problems, and divorce
Stressor Common to Police Officer
-External to agency: justice system letting people off
-Internal to agency: low pay
-Work itself: shift work, fear, danger, etc.
-Confronting the individual officer: competence
-L.E. personalities and characteristics: hypervigilance
-Family and personal: divorce, cheating, etc.
Stressors Related to the Career Journey
-Begin career optimistic, enthusiastic, and idealistic. -New experiences and relationships forged under challenges.
-Non-law-enforcement friends may fade.
-After graduation, a rookie looks to veterans for how to do the job. They learn how to do the job and stay alive but where do they learn how to keep relationships healthy and alive?
-Frequent exposure to negative views of the world from law-enforcement peers and experiences on the job combined with continued social isolation from non-law-enforcement friends and activities can lead to cynical, negative, distrustful, or overly suspicious attitudes.
-Is the elevated alertness of surroundings required of law enforcement officers for survival. It is a viewing the world from a threat-based perspective having the mindset to see the events unfolding as potential hazardous. It is constantly considering the what if that is necessary for officer survival
-Key to officer safety - the heightened arousal is usually considered a pleasant state and is often missed when off-duty.
The Reticular Activating System (RAS)
-In the brain determines the level of alertness necessary at any given time. Engages the sympathetic nervous system causing heightened awareness and awareness increasing pulse, breathing, body temperature, blood pressure, blood sugar and energy. Vision and hearing is sharpened but altered. While on duty the hypervigilant officer operates above the normal range of risk or alertness then where most civilians operate.
Hypervigilance Roller Coaster
-When an officer is off-duty the other side of the hyper vigilant roller coaster occurs and he/she may experience extreme fatigue, detachment, isolation, reduction and sensory input, emotional withdrawal, as well as withdraw from activities.
-This occurs with the throttling back of the sympathetic nervous system and the activation and the activation of the parasympathetic nervous system.
-Work peers see the officer alert and energetic but the family see their family member tired, needing to withdraw, often not talkative or engaged (This can cause problems with relationships).
Recognize Strategies to Manage Stress
-Stress is not the event itself, but your reaction to an event. And event may not always be avoidable but we can control our reaction to the event-a key to stress management
-The challenge is to make stress work for you instead of against you. To survive and manage stress-you need to learn to recognize stress, except it and channel it and positive rather than destructive ways.
3 Basic Approaches to Stress Management
3) Adapt / Accept building resistance to stress or changing perspective
Building Resistance for a Broad Base of Support
-Unrealistic expectations/self affirmations
Physical and Psychological Effects for Critical Incident Stress
-A traumatic event that causes a strong emotional reaction which has the potential to interfere with an individual's ability to function at the scene or later (often later)
-The incident temporarily disrupts your every day life, forces you to face death, your vulnerability, pain severe loss or horror (i.e. shooting, use of force incident)
-and occupational hazard-most will experience CIS in their personal or professional life at some point
5 Phases of Transition
Prepare Ways to Assist Yourself or Someone Else
-Assist with basic needs first
-Don't offer answers
-Assist in keeping routines
-Ensure someone is close
-Assist with resources
-Designate someone to handle media
-Follow department guidelines regarding incidents
Effects of Stress on Performance
-As heart rate increases, the ability to perform physically and process information improves to a point then begins to drop.
-Fine motor skills deteriorate first at heart rate about 115. Skills needed accuracy such as double locking handcuffs, radio operation, and writing a ticket.
-Complex motor skills, such as complex ground fighting techniques, begin to deteriorate and change in vision begin at heart rates over 145 (i.e. tunnel vision, 2-D vision).
Increase Awareness of Prevalence of Suicide
-Frequency of suicide in the US is 1 every 16 mins
-Women attempt more often but men more likely to complete suicide
-Men more often use firearms; women more often use drugs or poisons
Law Enforcement Stats
-We are losing the battle of emotional survival
-An average of 69 LEO died feloniously in the U.S. each year during the 1990s but police suicides averaged more than 300 per year during the same decade - More than four times the felony death rate.
1970 to 1999 has shown
A gradual reduction of law enforcement felony deaths - With survival training and improved technology and equipment we are doing well in the area of officer survival.
Marital problems increases the risk of suicide rate for officers by?
Suspension increases the risk of suicide rate for officers by?
Retirement is another big reason for...
An increase in suicide, especially if there is a medical disability
Common Sign of Suicidal Thoughts and Behavior (SADPERSONS)
-Age (15-34 and 65+)
-Previous exposure to suicide
-Rational thinking loss
-Social support system lacking
-No spouse or significant other
Other Signs of Suicidal Thoughts
-Loss/change in important relationship
-Expresses hopelessness, depression, guilt
-Change in sleep and or appetite
-Minimal social support
-Legal problems/Financial problems
-Talks about death or wanting to die
Strategies to Assist a Coworker (AID LIFE)
-Don't keep it a secret
-Inform a supervisor
-Find someone to stay with the person
DON'T LEAVE THE PERSON ALONE
Out of the survey of 2200 officer in 29 departments: What percentage of LE officers came to work with a hangover.
Out of the survey of 2200 officer in 29 departments: What percentage of LE officers had serious drug problems?
Out of the survey of 2200 officer in 29 departments: What percentage of LE officers had serious alcohol problems?
Signs and Symptoms of Drug/Alcohol Abuse
-Failed attempts to cut back or quit for whatever reason
-Difficulty enjoying life or social setting without alcohol or drugs
-Feeling guilty about drinking / drug use or angry if confronted about drinking
-Drink alcohol or frequently hung over on the job
-Need a drink to get going
-Financial or relationship problems related to alcohol or drugs
-Blaming others for drug or alcohol use
-Hiding alcohol or drugs
-Black outs or lapses in memory
-Heavy reliance on alcohol for escape or reward
-Use of alcohol to replace direct communication or problem solving
-Loss of control of drinking
-Drinking despite consequences
-Drink to prepare or recover from an event
Alcohol is the perfect solvent, why?
It dissolves jobs, homes, and families
Often times coworkers are the ______ to see a problem but the ______ to intervene
Covering up such as: Not arresting a coworker stopped for DWI, not ticketing an illegally parked car that belongs to a drunk cop, etc. Does what?
- HURTS MORE THAN IT HELPS
Steroid Abuse in LE
-Is used to get a performance edge on the "bad guy" - The increase in muscle mass and confidence often sought after can be obtained through a sensible fitness regime.
-Can cause severe physical and psychological changes:
Increased cholesterol, triglycerides, and glucose
Increased irritability and hostility "roid rage"
Increased risks of liver cancer, hepatitis, hypertension, and diabetes
Symptoms of Steroid Use
-Mood swings and increased aggressiveness
-Voice lowering (in females)
-Increases in facial and body hair
-Above normal gains in muscle mass
If you or a coworker is suffering from stress, alcohol/drug abuse, what should you do?
Officer Wolf's 3 Things not to eat:
1) No Grains
2) No Dairy
3) No Legumes
How to Eat Healthy
-Don't Skip Meals
-Have a regular eating pattern
-Eat balanced meals
-Try to follow the 80/20 rule (80% good and 20% bad)
It takes _____ grams of Carbohydrates to maintain normal brain function.
PTSD is similar to CIS except symptoms are?
PROLONGED PAST ONE MONTH
The average American is ____ lbs heavier than in 1980.
Recommended textbook explanations
Myers' Psychology for the AP Course
David G Myers
Psychology: Principles in Practice
Spencer A. Rathus
A Concise Introduction To Logic (Mindtap Course List)
Lori Watson, Patrick J. Hurley
Understanding Psychology, Student Edition
Richard A. Kasschau
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