Download Fitness, Wellness and Personal Development for School Based

LESSON PLAN COVER SHEET
SUBJECT: School Based Law Enforcement (SBLE) Course – Intermediate Level
UNIT: Fitness, Wellness and Personal Development for School Based Peace Officers
INSTRUCTOR(S): David Rider
PHONE: 512-844-2580
TIME ALLOTTED: 1 hour
INSTRUCTIONAL AIDS: Marker Board, Makers, Power Point Presentation
STUDENT MATERIALS: Handouts, Pen, Note Paper
PREREQUISITE EXPERIENCE OF THE LEARNERS: Students attending an
intermediate level School Based Law Enforcement Peace Officer’s Course.
GOAL (PURPOSE OF THE COURSE): The student will show an understanding of
lifestyle, nutrition, and fitness concepts required to maintain a high level of fitness
and wellness.
DATE PREPARED: 12-2009
RE-CERTIFIED:
PREPARED BY: David Rider
CERTIFIED BY:
KEY POINTS
ELABORATION ON KEY POINTS
INSTRUCTOR LESSON PLAN
SUBJECT: School Based Law Enforcement (SBLE) Course – Intermediate Level
UNIT: Fitness, Wellness and Personal Development for School Based Peace Officers
LESSON OBJECTIVES
(Specific points of information to complete the goal
statement):
1. The student will be able to identify the layers of the wellness pyramid.
2. The student will be able to recognize the importance of school based law
enforcement officers being physically fit.
3. The student will be able to develop an individual, basic daily dietary
consumption intake plan to maintain a healthy lifestyle.
2
KEY POINTS
ELABORATION ON KEY POINTS
INSTRUCTOR'S LESSON PLAN
I.
PREPARATION
(Student Motivation / Opening Statement)
In general, the nature of the job of police officers does not lend itself to a naturally
healthy dietary lifestyle. The pressures of eating between calls for service usually result
in processed, fast food. Upon completion of this course, you will be able to recognize
the importance of being physically fit and the value of incorporating a healthy dietary
plan in your personal development program.
II.
PRESENTATION
(Implementation of Instruction)
KEY TOPIC POINTS
ELABORATION ON KEY POINTS
1.1 Describe the importance of fitness and wellness in the law enforcement profession.
DEFINITION OF PHYSICAL FITNESS:
The condition of the body which enables an
individual to use his/her body in activities
requiring strength, muscular endurance,
cardiovascular
endurance,
flexibility,
coordination, agility, power, balance, speed,
and accuracy, without undue experience of
fatigue and exhaustion.
DEFINITION OF WELLNESS:
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 wellbeing. Genuine health or wellness is not just
the absence of disease or infirmity, it is a state
of positive well-being. It induces the physical,
mental,
spiritual,
and
socio-emotional
dimensions of life. Total well-being translates
3
KEY POINTS
ELABORATION ON KEY POINTS
into the practice of positive lifestyle behaviors
and good health habits.
THE FITNESS/WELLNESS RELATIONSHIP
Physical fitness can be divided into two categories:
•Health related: strength, dynamic strength
(muscle endurance), flexibility, cardiovascular
endurance, body composition.
•Motor related: coordination, agility, power
balance, speed accuracy.
The health-related components are more important to wellness and quality of life than
the skill-related components linked to motor performance.
FACTORS INFLUENCING FITNESS/WELLNESS
The concept of the wellness lifestyle can be visualized in terms of a wellness pyramid:
•Self-responsibility
•Stress management
•Smoking cessation
•Weight control
•Nutrition
•Exercise
4
KEY POINTS
ELABORATION ON KEY POINTS
Regular exercise and proper nutrition make up
the foundation on which the Wellness Pyramid
is built.
Adequate attention and proper
application to these two areas will set the
standard for positive improvements in the
areas.
Self-responsibility is the cap which holds down
all the other areas in the pyramid. Rather than
being an area of mastery itself, it lends support
to the successful application of the other
wellness areas.
How we act, react, function, and perform
during our everyday life has the greatest
impact on fitness/wellness. It is these
behaviors that directly influence our fitness
level and where we are on the wellness
continuum (death to optimal well-being).
THE HEALTH AND DISABILITY
STATUS OF LAW ENFORCEMENT
AS A PROFESSION
As an occupational group, law enforcement
professionals have a poor health profile.
High risk with high incidence of stress-related
disorders:
•Alcoholism
•Divorce
•Suicide
THE IMPORTANCE OF FITNESS FOR
THE LAW ENFORCEMENT PROFESSION
Physical fitness has a significant impact on:
5
KEY POINTS
ELABORATION ON KEY POINTS
Physical health
•Reducing coronary risk
•Minimizing hypo-kinetic disease
•Weight reduction and control
•Fatigue tolerance
•Energy production
Emotional health
•Decreased anxiety and depression
•Improved self-concept
•Ability to deal with stress
Job Performance
•Increased alertness
•Reduced absenteeism
•Increased productivity
•Reduced health care cost
1.2 Identify healthy nutritional strategies and develop a personal nutrition plan.
ESSENTIAL DIETARY COMPONENTS:
Definitions and why each is essential
•Carbohydrates
•Fats
•Proteins
•Vitamins, minerals
•Water
DAILY DIETARY CONSUMPTION
The 4,2,4,4 combination was taught years ago and was easy to remember. Below is a
summary of that. Now, with advanced research, each gender, age group, and body
type has a different dietary consumption makeup. The handout material will include
examples of different dietary tables for a variety of people. The 4,2,4,4 guide is useful in
that it provides a framework for those who do not have the time or ability to add up
their intake of each vitamin and mineral throughout the day.
•Consume at least 4 servings of fruit and
vegetables (at least one fresh or frozen fruit or
vegetable and at least one fruit that is high in
vitamin C).
6
KEY POINTS
ELABORATION ON KEY POINTS
•Consume at least 4 whole grain, bread, pasta
or cereal servings.
•Consume at least 2 dairy product servings
(low fat milk, yogurt or cheese).
•Consume no more than 4 oz. (uncooked
weight) of meat - lean red meat, skinless
poultry or baked, broiled or poached fish.
•Prepare and consume foods without adding
salt (use spices instead).
•Drink no more than 4 servings of coffee, tea
or other beverage containing caffeine.
•No more than 2 servings of alcoholic
beverage.
•No more than one serving of sweets (candy,
cookies, pie, sweetened beverage).
Information about serving sizes may be found
in nutrition and diet books.
MORE GUIDELINES FOR A HEALTHY DIET
•Eat enough calories to attain and maintain
desired body weight.
•Eat a balanced diet and a variety of foods at
each meal.
•Establish consistent eating patterns and do
not skip meals.
•Eat smaller, easily digested meals.
•Eat slowly, in a relaxed pleasant place.
7
KEY POINTS
ELABORATION ON KEY POINTS
•Eat fewer foods that are high in cholesterol.
•Eat fewer foods that are high in fat (no more
than 30% of daily intake).
•Substitute
polyunsaturated
monounsaturated fats for saturated fats.
or
•Eat more complex carbohydrates and less
refined, simple sugars.
•Increase dietary fiber.
•Drink 6-8 eight-ounce glasses of water a day.
•Avoid excessive sodium (salt).
•Limit caffeine.
•Limit alcohol.
Balance, variety, and moderation are the keys
to adequate nutrition.
NUTRITION ASSESSMENT
•Four Categories: Healthy (prudent) Diet,
Calorie Control, Fat/Cholesterol Control,
Sodium (salt) Control
•The purpose of the Nutrition Assessment is to
assist students in evaluating their individual
eating habits. The assessment will also help
students develop their personalized Nutrition
Plan.
•Students complete and score the Nutrition
Assessment Instrument.
8
KEY POINTS
ELABORATION ON KEY POINTS
NUTRITION PLAN
•Using the student's Nutrition Profile
(assessment results), discuss what categories
need improvement. Develop a Nutrition Plan
to document the student's goals and to give to
the student for his/her personal use.
•The Nutrition Plan should include strategies
for:
•a healthy diet
•calorie control
•reducing fat and cholesterol
•reducing sodium (salt)
MAINTAINING HEALTHY
NUTRITIONAL STRATEGIES
•Motivation
•Behavior Modification
Sources of Nutrition and Fitness Information:
•Institute for Aerobics Research - Dallas, Texas
•American Heart Assoc.
•American Cancer Society
•American Dietetics Assoc.
•Registered Dietitians
•American Diabetes Assoc.
•Sports Medicine Research Journals
•Nutrition Books
•Fitness Books
•Internet
PROFESSIONAL DEVELOPMENT
 NIMS / ICS Courses
 TCLEOSE Courses
 School Based Law Enforcement (SBLE)
 Other
9
KEY POINTS
III.
APPLICATION:
ELABORATION ON KEY POINTS
Planning for student to practice or apply new knowledge
(where applicable)
Ongoing question and answer session with students.
IV.
EVALUATION:
Final check of student's comprehension of material
presented
A written comprehensive exam will be completed by students.
V.
REFERENCES:
10