Chapter 3. Fitness, Wellness, and Stress Management

Fuel Nutrients

-Carbohydrates -Fats -Proteins

Stressors related to family and personal life

-Marital -Children -Parents -Financial

What are the variety of relaxation techniques designed to engage the Parasympathetic NS and throttle back the nervous system.

-Visualization -Guided imagery -Unguided Imagery -Thought stopping / Blocking / Focusing -"Tactical Breathing" or Deep Breathing -Progressive Muscular Relaxation

Non Fuel Nutrients

-Vitamins -Minerals -Water

What percentage of Protein do you need in total daily calories?

12-15%

What does the body use protein for?

Building, maintaining, repairing tissue

What comprises the wellness continuum?

Death to optimal well-being

Physical fitness relates to ___________ and to readiness.

Performance

What are the two types of Fats?

Saturated and Unsaturated

_______ is an ability that can be very useful in today's busy world but can create havoc on the stress level.

multi-tasking

Carbohydrates

starches, sugars and fiber

Three basic approaches to stress management

-Avoid -Alter -Adapt/Accept

What is the body's preferred source of energy?

Carbohydrates

Which component of fitness is most important?

Functional and Health Related Fitness

Critical Incident Stress (CIS)

is incident specific. This is heavy-duty stress that causes psychological and physical discomfort for 2 days to 1 month. CIS is considered "normal" response to an abnormal extreme incident. Events such as working a gruesome accident, involvement in a use of force incident or shooting, or body recovery of a child.

Protein

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

Chronic Stress

prolonged unrelieved stress also called cumulative stress. Prolonged unrelieved wear and tear results from too many demands (Like driving with your foot on the brake). An extreme example of this is burnout when a person loses energy and interest because of unrelieved stress.

Acute Stress

short term stress with a quick resolution. This is the type of stress our body handles the best. If we are faced with something that requires us to fight or flee—our bodies are ready to take it on. An example of acute stress would be a threatening dog—the mind and body gears up, with the "fight or flight" response to handle this stress quickly then settles down.

Divorce is a symptom of _____________ stress.

social

Complex motor skills

such as complex ground fighting techniques, begin to deteriorate and changes in vision begin at heart rates over 145 (i.e., tunnel vision, two dimension vision.)

Simple Carbohydrates

sweets, soft drinks, white flour, ice cream, cake

Hypervigilance

the elevated alertness of surroundings required of law enforcement officers for survival. It is viewing the world from a threat-based perspective having the mindset to see the events unfolding as potentially hazardous.

Law enforcement statistics

-2000-2010 has shown a gradual reduction of law enforcement felony deaths despite increasing gang activity, availability of automatic weapons, drug trafficking. With survival training and improved technology and equipment, we are doing well in the area of officer survival on the street. -We are losing the battle of emotional survival -An average of 60 law enforcement officers died feloniously in the U.S each year during the 2000's The loss of one police officer's life to a felony is unacceptable and agencies do everything possible to increase officer survival yet the suicide rate is a concern. -Marital problems or relational problems leading cause -Legal Trouble second leading cause -Suspension/work related stress -Suicide rate increases drastically at retirement especially if there is a medical disability -According to a study conducted in 2006, "Although the suicide rate of 18.1 for law enforcement personnel is higher than the 11.4 in the general population, it is not higher than would be expected for people of similar age, race, and gender. Thus any difference between law enforcement rates and rates in the general population can be completely explained by the race, gender, and age of people who enter the law enforcement field.

Increase awareness of prevalence of suicide

-90% of people who die by suicide have a diagnosable and treatable psychiatric disorder at the time of their death. -Frequency of suicide in the US:1 every 14.2 minutes -Nearly 1,000,000 people make a suicide attempt every year. -Most people with mental illness do not die by suicide. -Recent data puts yearly medical costs for suicide at nearly $100 million (2005) update. -Men are nearly 4 times more likely to die by suicide than women. Women attempt suicide 3 times as often as men. -Suicide rates are highest for people between the ages of 40 and 59. -White individuals are most likely to die by suicide, followed by Native American peoples. -Men more often use firearms; women more often use drugs or poisons.(2009)

What is a stressor?

-A demand, real or imagined, that disrupts a person's equilibrium and initiates the stress response. -can be social, psychological, spiritual, or physical and can be positive (eustress) or negative (distress). The body's response is non-specific and varies only in degree and duration—not influenced by the situation or the demand causing the response.

What are some characteristics of the Denial Phase of Critical Incident Stress?

-A tendency to reject the traumatic incident -Refusal to believe the event occurred -In officer involved shootings this phase may be brief or nonexistent because of the need to immediately deal with the aftermath of the event.

Physical and Psychological effects of 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 everyday life, forces you to face death, your vulnerability, pain severe loss or horror (i.e. a shooting, use of force incident, heart attack or catastrophic illness.) -An occupational hazard, most will experience CIS in their personal or professional life at some time.

Motor Fitness

-Agility -Anaerobic power (Speed) -Explosive leg strength or power

AID LIFE

-Ask - Don't be afraid to ask, "Are you thinking of hurting or killing yourself?" -Intervene immediately. Take action. Tell the person he or she is not alone. -Don't keep it a secret -Locate help - Seek a mental health professional, peer support, chaplain, family member, or a friend. -Inform supervisor of the situation -Find someone to stay with the person. -Expedite. Get help immediately and don't leave the person alone

Ways to prepare and assist yourself or someone else cope with a critical incident

-Assist with basic needs first *ensure and assure safety *help to notify family & assist with connection (i.e., phone call or transport) *take over with officer & family's consent, as many of small duties as possible (i.e., feed dog, transport kids, groceries, meals, handle phone calls and visitors) -Physical presence, sit quietly with them, listen...listen...listen...allow silence if they don't want to talk. -Don't offer answers; offer presence, comfort, reality, assistance with logistics & decisions and listen...listen...listen -Continued reassurance that what they are experiencing is normal in this abnormal situation -Assist in keeping routine as much as possible (i.e., rest, exercise, eating) -Ensure someone close (i.e., partner or significant other stays close by) -Assist with resources (i.e., CISM team, Employee Assistance Program) -Designate someone to handle media -Follow Department guidelines regarding these incidents.

What are the 3 steps to help build a health base for eating?

-Balancing Calories *Enjoy your food, but eat less *Avoid oversized portions -Foods to Increase *Make half your plate fruits and vegetables *Make at least half your grains whole grains, and *Switch to fat-free or low-fat (1%) milk. -Foods to reduce *Compare sodium in foods like soup, bread and frozen meals and choose the foods with lower numbers *Drink water instead of sugary drinks

What are 5 ways an officer can help a coworker struggling with substance abuse?

-Be aware and recognize the problem. -Urge the person to seek help. -Encourage the person after they seek help. -Keep in mind that avoiding the problem only contributes to the denial of the abuser, and that the abuse will eventually have serious emotional and physical consequences. -Consider discussing resources: peer support, critical incident response team, employee assistance program, professional substance abuse programs, hotlines

Stressors related to the law enforcement career

-Begin career optimistic, enthusiastic, and idealistic -New experiences and relationships forged under challenges -Non law enforcement friendships may fade -After graduation, a rookie looks to the 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.

"Tactical Breathing" or deep breathing.

-Breathe in for count of 4, hold for 4 and exhale for 4 using diaphragm (belly) breathing. Slow deep breathing kicks in the Parasympathetic NS. -Causes the heart rate and blood pressure to lower and the body relax.

Functional and Health Related Fitness

-Cardiovascular fitness or endurance -Flexibility -Muscular endurance (dynamic strength) -Muscular strength (absolute strength) -Body Composition

The nervous system

-Central Nervous System —brain & spinal cord—the command center -Sympathetic Nervous System —creates biochemical changes to the mind and body to prepare to respond to threat (fight or flight). Like pushing the accelerator of a car. -Parasympathetic Nervous System —responsible for rest, digestion & nutrients

Cognitive / Emotional Stress

-Cognitive Impairment is impaired decision making, memory, and the ability to focus or engage in a task -Alcoholism -Suicide -Abrupt change in typical behavior patterns -Rapid mood changes -Overly suspicious -Overly irritable to overly hostile -Blaming others for problems -Argumentative -Depression

Five phases of transition that persons who experience traumatic events typically go through

-Denial Phase -Anger Phase -Bargaining Phase -Depression Phase -Acceptance Phase

Physical Stress

-Digestive disorders -Headaches -Excessive Illnesses -High Blood Pressure -Sleep Disorders

Social Stress

-Emotionally distancing -Relationship problems -Divorce

Stressors confronting the individual officer

-Fears regarding job competence, individual success, and safety -Necessity to conform, inclusion of the occupational subculture. -Necessity to take a second job or to further education -Altered social status in the community due to attitude changes toward a person because he or she is an officer -The officer's life is under public scrutiny and a higher expectation of behavior often referred to as "fish bowl living" -Work stress comes home, home stress goes to work. Family members can become targets for stress produced at work & vice versa.

FITT

-Frequency; Number of workouts per week -Intensity; How hard you exercise -Time; Duration of exercise -Type; Type of exercise

Stress external to agency

-Frustration with judicial system -Lack of consideration by the courts for scheduling officer appearances -Perceived lack of public support -Negative or distorted media coverage of policing -Officers dislike of the decisions and interests of city council, county commissioners, or legislature

Common signs of suicidal thoughts and behavior

-Loss/change in important relationship -Expresses hopelessness, depression, guilt -Change in sleep and / or appetite -Minimal social support -Alcohol/Substance abuse -Legal problems/Financial problems -Under investigation -Talks about death or wanting to die

Law Enforcement Personalities and Characteristics

-Make a good safe officer but can often wreak havoc on the home front. -Cynicism and distrust is the practice of always looking for what is wrong in people; the "us vs. them" mentality. -Emotional control can result in the inability to emotionally engage at home. -The need for control is necessary on the job but the ability to relinquish or share control may be difficult at home. -Sensation seeker/adrenaline junkie to remain hyper-vigilant off duty. -Over-protectiveness of family -Over immersion in job -Sometimes people with a physical aggressive nature are drawn to the law enforcement profession which could cause over aggressiveness on and off duty.

myths and realities of alcoholism

-Myth: Once an alcoholic, always an alcoholic -Reality: Alcoholism is a disease for which recovery is possible IF the alcoholic begins and sticks with a recovery program. If not, a premature death is likely. -Myth: Alcohol helps to sleep -Reality: Alcohol may help with onset of sleep but interferes with necessary REM sleep causing sleep impairment. -Myth: Alcoholism is caused by a lack of willpower, immorality, weak character, or police stress -Reality: No one really knows what drives a person to drink. Studies have implicated physical, genetic, psychological, environmental, and social factors -Myth: All alcoholics are skid-row drunks. -Reality: Many alcoholics hold high-level jobs and function well at work for years before their performance is noticeable affected by drinking. -Myth: If an alcoholic can stop drinking, he or she doesn't have a problem. -Reality: Abstinence is not a sign that someone is free of alcoholism. AA calls these abstainers "dry drunks". -Myth: Alcoholics drink every day -Reality: Alcohol abuse patterns vary. Some get drunk daily and others on weekends. Some stay sober for months and then go on a long binge.

Stress

-Natural reaction of the mind and body to a demand place on it—pleasant or unpleasant -Biochemical and hormonal processes occur which affect physical and psychological functioning -You NEED stress. Stress adds flavor, challenge & opportunity but unmanaged can seriously affect your physical & mental well being.

Stress Internal to agency

-Policies that are offensive to officers -Poor training and inadequate career development opportunities -Lack of identity and recognition for good performance -Poor economic benefits, working conditions, equipment -Excessive paperwork -Inconsistent discipline -Perceived favoritism regarding promotions and assignments -Explore myths such as "weak people are more susceptible to stress"

Stressors in work

-Rigors of shift work, especially rotating shifts, which result in alterations to body rhythms and officer's personal life -Frequent exposure to life's hardships -Boredom, interrupted by the need for sudden action -Fear and dangers of the job -Constant responsibility for protecting other people -Fragmented nature of the job, which rarely allows for following a case through to conclusion -Work overload -Crisis driven & therefore unpredictable which can be hard on families because of last minute changes -Daily routine of family life can seem mundane compared to the brief periods of excitement on the job. -When our job becomes common place the excitement is gone. Cynicism, drugs, or alcohol may set in to fill the gap of the adrenalin rush once experienced.

Symptoms associated with high engagement of Sympathetic NS and resulting elevated heart rates include

-Visual changes such as tunnel vision, loss of depth perception, and color changes are common. Scenes may appear dimly lit due to pupil dilation and objects associated with the threat may appear larger -Time often appears to slow down during the incident as well as during recollection of the incident. A person can often recall incident frame by frame after the initial 24-48 hours has passed. For example, they may see a fist coming at them inch by inch or a bullet entering a body slowly. -Some sounds may seem muffled while others sound louder than they should due to hearing perception changes. -Memory lapses may occur. For example the number of shots that were fired or how many people were involved in an incident. Most memory will begin to return in 24 to 48 hours. A warning that any reports written during this time should be considered preliminary. -After an incident the officer may experience nausea, extreme weakness, and inappropriate or cycling emotions

What are the 3 components of an exercise program?

-Warm up (5-10min) -Workout (20-30min) -Cooldown (5-10min)

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 -declining performance -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 of drug or alcohol use -hiding alcohol or drugs -black outs or lapses of 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. Alcohol is the perfect solvent—dissolves jobs, homes & families. -drink to "prepare" or "recover" from an event

Wellness Pyramid

1. Self Responsibility 2. Stress Management 3. Tobacco Cessation 4. Weight Control 5. Proper Nutrition 6. Regular Exercise

What percentage of Carbohydrates do you need in total daily calories?

55-60% (70% for athletes)

How much water should you intake on a regular basis if not exercising in the heat?

8-10 glasses (1 Gallon)

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

96 hours

The Problem of Work Place Alcohol and Drug Abuse in Law Enforcement

Although these statistics describe the American work force as a whole, they are probably very good indicators of the problem of alcohol and drug abuse in the specific area of law enforcement. Of the studies that have been done on law enforcement, most suggest that alcohol and drug abuse is as frequent as or more frequent than in the general population.

Heart rates above 200

An officer may exhibit irrational behavior such as repetitive non productive activities.

Heart rates above 175

An officer may experience auditory changes, loss of peripheral vision and depth perception, increases in reaction time and a declining ability to process information.

What is the "Inverted U Principle"?

As heart rate increases, the ability to perform physically and process information improves to a point then begins to drop.

Which form of carbohydrates is better?

Complex carbohydrates

80/20 Rule

Eat healthy 80% of the time but allow some "treats" 20% of the time and you're more likely to stick with a plan

What is the key to performance in the law enforcement profession, and is directly related to the ability to perform job functions?

Fitness

What are the two components of fitness?

Functional and Health Related Fitness Motor Fitness

What are the 2 leading causes of death in the United States?

Heart disease and Cancer

What is the purpose of applying FITT to Cardiovascular Training?

Improve efficiency of heart, lungs and blood vessels. It helps to control weight, increase energy, increase endurance, increase performance capacity and lower cholesterol. It increases the ability to perform essential job tasks: running, use of force and performance under high stress.

What is the purpose of applying FITT to Anaerobic (without oxygen) Training?

Increase ability to make short, intense bursts of maximum effort using energy stored in muscle in the absence of oxygen. Essential tasks: sprinting, pushing, pulling, jumping, pushing a car, defensive tactics, etc

What is the purpose of applying FITT to Strength Training?

Increase lean muscle mass and strength; enhance physical performance, decrease injuries, improved self-concept and professional presence. Increased ability to do essential tasks of lifting, carrying, climbing, pulling, pushing, dragging, jumping and use of force.

Stress related to law enforcement

Law enforcement is not the only profession with high levels of stress but our profession has inordinately high levels of stress related symptoms such as alcoholism, cardiovascular disease, divorce and suicide.

What percentage of Fat do you need in total daily calories?

No more than 30% of total calories, 7-10% for those with heart or cholesterol problems.

Law Enforcement Fitness Status

Officers are usually hired (recruits) at average or above average fitness but the incumbent (field officer) is generally below average in fitness levels when compared to general population

Complex Carbohydrates

Potatoes, whole grains, beans, fruits, vegetables

What is the purpose of applying FITT to Flexibility Training?

Prevent injuries, improve posture, improves physical performance, reduce soreness, increase flexibility. Increased ability to do essential tasks of reaching, bending, emergency extraction, and use of force, entry & exit from vehicle, movement from inactivity to rapid movement quickly.

principles of an exercise program

Progressive Overload Regularity and Recovery Specificity Balance

What makes up the foundation of the Wellness Pyramid?

Regular Exercise is the bottom foundation and Proper Nutrition is the next block above that.

What is the cap of the wellness pyramid?

Self-responsibility

what are the two types of carbohydrates?

Simple and Complex

Consequences of steroid abuse

Steroid use in law enforcement 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. Steroid use 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 Acne Voice lowering (in females) Increases in facial and body hair Above normal gains in muscle mass

Anaerobic activity is essential for an officer's ____________ and _______________.

Survival, ability to do essential job tasks

Physical Fitness

The condition of the body that enables an individual to use his/her body in activities requiring: -Muscular strength -Muscular endurance -Cardiovascular endurance -Flexibility -Agility -Power -Speed

Fat

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.

What are some characteristics of the Depression Phase of Critical Incident Stress?

This phase is often the longest It's severity depends on: The individuals basic personality The nature of the event The reaction of the department The reaction of the community The officer's support system

A person can be physically fit but not well. True or False?

True

What is the most important Mineral?

Water - Necessary for life and all body processes - 6-8 eight oz glasses each day / more if exercising

Distress

a stressor that is perceived as negative such as an injury, illness, divorce or being fired.

Eustress

a stressor that is perceived as positive such as a promotion, getting married or achieving an accomplishment

Daily stress

can be acute or chronic, it waxes or wanes with the hassle factor of everyday life. Stress is individual and we all have different tolerances

Wellness

consists of a person's health/ disease status and risk potential.Wellness ranges on a continuum from death to optimal well-being. It is not just the absence of disease; but is a state of positive well-being. Total well-being involves positive lifestyle / health behaviors for a balanced physical, mental, spiritual, and socio-emotional wellbeing. A person can be physically fit but not well—Wellness goes beyond performance.

Post Traumatic Stress Disorder (PTSD)

creates major distress & long lasting disruptive changes in person's life. This is not "normal" stress and may need professional help. PTSD is similar to CIS but symptoms are prolonged past 1 month. The person is unable to make the event part of their past keeping it part of their present.

Fine motor skills

deteriorate first at heart rates about 115. Skills needing accuracy such as double locking handcuffs, radio operation and writing a ticket