560-HOUR BASIC PEACE OFFICER COURSE

1.  Fitness and Wellness (6 hrs.)

Unit Goal:  1.1.  The student will show an understanding of lifestyle, nutrition, and fitness concepts required to maintain a high level of fitness and wellness.

1.1.1.  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 well-being. 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 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

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:

Physical health

Reducing coronary risk

Minimizing hypo-kinetic disease

Weight reduction and control

Reduced absenteeism

Fatigue tolerance

Energy production

Emotional health

Decreased anxiety and depression

Increased productivity

Improved self-concept

Ability to deal with stress

Job Performance

Increased alertness

Reduced health care cost

1.1.2.  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

•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).

•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.

•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 or monounsaturated fats for saturated fats.

•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.

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.

•Public Library

•Registered Dietitians

•American Diabetes Assoc.

•Sports Medicine Research Journals

•Nutrition Books

•Fitness Books