Download PHYSICAL EDUCATION AND TRAINING

PHYSICAL EDUCATION AND
TRAINING
The purpose of this block of instruction is to
familiarize the student with knowledge, skills and
abilities to improve their health. This can only be
accomplished if the students are willing to commit to
a lifestyle that promotes good health. It is our desire
to make a difference in the basic student’s attitude
and behavior toward his/her physical fitness
TRAINING OBJECTIVES
Discuss Life Expectancy
Identify the primary coronary risk factors
which lead to heart disease.
Identify proper dietary methods that are
necessary to ensure an optimal metabolic
rate.
Explain healthy ways to deal with
controllable and uncontrollable stress.
Identify all aspects of the physical fitness
training program and methods of
implementing a successful personal fitness
program.
LIFE EXPECTANCY
Overall studies have indicated that the
average male and female have a longer
life expectancy than the average police
officer.
This is due to the destructive life style that
policed officers live. They tend to make
poor food choices, they smoke, don’t
exercise much or not at all, and they don’t
use positive methods to relieve stress in
their lives.
LIFE EXPECTANCY
It has been noted that many police
officers never make it to retirement; this
could be due to coronary heart disease,
which can be caused by some of the facts
previously mentioned.
One of the primary reasons for early
retirement for police officers is coronary
heart disease, and another is lower back
disorders.
CORONARY RISK FACTORS
1. Family History
2. Abnormal Electrocardiogram
3. High Blood Pressure
1.
2.
3.
4.
5.
6.
7.
Lose weight
Reduce Sodium intake
Reduce alcohol intake
Correct calcium deficiency
Increase roughage in the diet
Manage stress
Exercise
CORONARY RISK FACTORS
4. Inactive – No Exercise
5. Obesity
6. Smoking
7. High Cholesterol
8.Low HDL (“healthy cholesterol”)
9. High Glucose Levels (Diabetes)
10. Personality Type “A” (Stress)
NUTRITION
1.Definition of Body Composition
The balance between fat and lean (muscle)
tissue in the body.
2. Six Factors That Will Influence The Resting
Metabolic Rate
Age
Gender
Hormonal Balance
Thermic effect of food
Activity level
Body composition
NUTRITION
3. Five Techniques That Will Increase
Metabolic Rate And Reduce Body Fat
1. Eat Frequently
2. Alternate daily caloric intake between
maintenance and 20 – 30% below
maintenance.
3. Consume less than 15-20% of your
daily caloric intake from dietary fat.
4. Keep carbohydrate intake under
control.
5. Exercise…..
NUTRITION
4. Five Sure Fire Ways to Slow Down
The Metabolism
1.Skip meals
2.Don’t exercise
3.Keep your calories low for long
periods of time.
4.Put on more body fat.
5.Eat less protein
Nutrition
5.Three Benefits The Police Officer Will
Have From An Improved Nutritional
And Exercise Program
1.Prevention of health problems –
both in the present and future;
better self-esteem
2.Longer life span
3.Less risk of disability
NUTRITION
6.Three Benefits That The Police
Officer’s Employing Agency Will Have
From The Officer’s Improved
Nutritional And Exercise Program
1.Fewer sick days
2.Improved productivity
3.Reduced health care costs
(including Worker’s Compensation)
Controllable and Uncontrollable
Stress
What is Stress? Have you ever felt that
the demands of school or your job
were building to the point where you
just couldn’t take it anymore? You
may have experienced some
nervousness, sweaty palms,
headaches, irritability, indigestion,
trouble sleeping. What you are
experiencing is stress.
Controllable and Uncontrollable
Stress
There are two forms of stress and they
are: Controllable and uncontrollable.
Stress can be a result of an external
condition; such as we described on
the previous slide or an internal
condition like being inactive.
The normal stress effect or process
has three stages.
Controllable and Uncontrollable
Stress
The stages are:
First stage: A stressor is perceived.
Second stage: Bodies reaction to the
stressor. Your reaction is called the
stress mechanism.
Third stage: Action, “fight or flight”
Controllable and Uncontrollable
Stress
The way to reduce stress is through
exercise or some type of activity.
If the exercise is not enough then you
need to determine what are your
controllable (avoidable) and
uncontrollable (unavoidable)
stressors.
Controllable and Uncontrollable
Stress
Controllable (Avoidable) Stressors: Are
those things (people, places,
situations) that can be evaded or
gotten away from.
Uncontrollable (unavoidable) are those
things you cannot get away from.
Controllable and Uncontrollable
Stress
Controllable stressors you need to think
about your daily activity and try to avoid
these situations. You can make a chart or
schedule to avoid these.
Uncontrollable stressors you need to
develop a coping strategy to get through
them. These are situation you know you
are not able to avoid and you need to do
something to get through the situation.
PHYSICAL TRAINING CLASSES
1. Warm-up Phase-The warm up will
consist of seven to ten minutes of
low intensity aerobic exercise
(walking). This is used to begin to
elevate the heart rate and get the
blood flowing into the muscles of
the legs and arms.
PHYSICAL TRAINING CLASSES
2. Work Out Phase-The work out
phase will incorporate both aerobic
and and anaerobic training. The
aerobic portion will consist of a slow
jog for a specific amount of time;
the anaerobic training will include
push-ups, stomach crunches,
hip/thigh exercises, and lower back
strengthening exercises.
PHYSICAL TRAINING CLASSES
3. Cool-Down Phase-The cool down phase
consist of five to ten minutes of low
intensity aerobic (walking) for the
purpose of gradually returning the heart
rate to normal. This is an essential part
of the work out; it allows the circulatory
system to remove the lactic acid build up
due to the muscular activity of the work
out.
Flexibility training will be part of the
cool-down phase.