Physical Fitness & Wellness Flashcards

What is the primary purpose of a warm-up before physical training or a fitness test?

Answer: To increase heart rate, blood flow, and prepare muscles for activity

A proper warm-up gradually increases heart rate and blood flow to muscles, reducing the risk of injury during intense activity.

Officers working rotating shifts are at higher risk for which health condition compared to day-shift workers?

Answer: Metabolic syndrome and cardiovascular disease

Research consistently links rotating and night shifts to elevated risk of metabolic syndrome, obesity, and cardiovascular disease due to circadian disruption.

Which stretching technique is generally recommended after a workout to improve long-term flexibility?

Answer: Static stretching

Static stretching, holding a stretch for 20–30 seconds, is most effective post-workout when muscles are warm and pliable.

A CPD recruit is advised to maintain a resting heart rate below which value to indicate good cardiovascular fitness?

Answer: 60 bpm

A resting heart rate below 60 bpm is generally considered a sign of good cardiovascular fitness; highly trained athletes may be lower.

What is the recommended daily water intake guideline for an active adult officer?

Answer: 2 liters (approximately 8 cups)

General guidelines recommend approximately 2 liters (about 8 cups) of water daily for adults, with more needed during physical activity.

Which of the following is a sign of overtraining in a law enforcement officer?

Answer: Persistent fatigue, decreased performance, and increased injury frequency

Overtraining syndrome presents as persistent fatigue, declining performance, and higher injury rates due to insufficient recovery.

CPD fitness standards are age- and gender-normed primarily because:

Answer: Physiological capacity varies with age and sex, and fair standards account for this

Age- and gender-normed standards reflect real physiological differences while ensuring all officers maintain job-relevant fitness levels.