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Common on Duty LEO Injuries ✔✔-Back Pain
- Heart Injury/Illness
- Stress Related Illness Principal cause for early retirement and light duty assignments ✔✔Onset and accumulated effects of obesity Lower back problems, heart attacks, high blood pressure, and circulatory disease account for percentage of early retirements and of all light duty assignments. ✔✔45% - 50% 50% - 55%
of officers killed each year by suspects? ✔✔ 70 - 90
of police officers die from heart disease??? ✔✔2,
Heart disease in US affecting officers?? ✔✔ 21 times more likely than killed by a criminal/suspect Chronic Heart Disease (CHD) ✔✔3rd most commons cause of line of duty deaths for officers
2025 NC BLET: Physical Training exam prep
Three primary "physical disablers" ✔✔1. Cardiovascular (Heart) disorders
- Lower Back disorders
- Stomach Ulcers Coronary Risk Factors ✔✔Current behaviors or health dimensions that appear causative or predictive of developing heart disease Primary Coronary Risk Factors ✔✔1. Abnormal blood cholesterol 2.Hypertension (High blood pressure)
- Tobacco Smoking
- Sedentary lifestyle/physical inactivity Secondary Coronary Risk Factors ✔✔1. Family history
- Obesity
- Diabetes
- Stress
- Type "A" personality
- Age and gender
- Abnormal resting EKG Preventions for ailments that officers experience ✔✔Modify lifestyle habits •Regular activity
- Equipment
- Physical Characteristics of Participant
- Failure to Follow Proper Workout Protocol Proper Workout Protocol (Anatomy) ✔✔1)Warm Up (5 min) 2)Workout (30 min) 3)Cool Down (5-10 min) 4)Stretch Environmental Risk Factors ✔✔1) Weather (Extreme heat or cold, ice sleet, snow)
- Terrain (Uneven Terrain, hills & slopes) Examples of Equipment Related Risk Factors ✔✔1) Bad Running Shoes
- Broken weight equipment
- Slippery gym floor
- Equipment not properly adjusted for body size What does RICE mean? ✔✔-Rest
- Ice
- Compression
- Elevate What are the 3 major nutrients? ✔✔Carbs, Fats & Proteins
What are two different types of carbs? ✔✔Complex & Simple What is an example of a Complex Carb? ✔✔Sweet Potato, Oats, Whole Wheat Pasta, spaghetti, macaroni, corn, rice,etc. What is an example of a Simple Carb? ✔✔Sugars, fruit drink(concentrate), candy, etc. What is an empty calorie? ✔✔A calorie with no nutritional value Carbs provide calories per gram? ✔✔ 4 calories What are the two types of fats? ✔✔Saturated fats and unsaturated fats What is a saturated fat? ✔✔Animal fat that is a solid at room temperature Give an example of a saturated fat. ✔✔butter, cream, beef, pork, etc. What is unsaturated fat? ✔✔Plant based that is liquid at room temperature. Give an example of unsaturated fat. ✔✔Corn oil, nuts and seeds
What percentage range should target heart rate be for aerobic exercise? ✔✔ 60 - 85% What is Anaerobic fitness and what fuels it? ✔✔It means without air, fuel source is carbs. How long should a good aerobic exercise last? ✔✔ 15 minutes What does FIT stand for? ✔✔frequency, intensity, time(duration) Can you fail the POPAT (Police Officer Physical Abilities Test) and still sit for the state exam? ✔✔No, you must pass the final POPAT. What is strength? ✔✔The greatest amount of force a muscle or muscle group can exert in one movement What is flexibility? ✔✔range of motion which the limbs are able to move What are the 3 primary physical disablers for LEO's? ✔✔1) Heart disorders (CVD)
- Back Pain
- Stomach Ulcers HDL + LDL + VLDL =? ✔✔Total Cholesterol
HDL ✔✔high-density lipoprotein (Good Cholesterol) LDL ✔✔low-density lipoprotein (Bad Cholesterol) VLDL ✔✔very low density lipoprotein (Very Bad Cholesterol) Under mg is good cholesterol? ✔✔ 200 Primary risk factors ✔✔1) Cholesterol
- High Blood Pressure (Hypertension)
- Smoking
- Sedentary Lifestyle Systolic pressure should be? ✔✔ 120 Diastolic pressure should be? ✔✔ 80 Systolic is the number on top and Diastolic is the number on the bottom? ✔✔True (120/80 is a normal blood pressure) Secondary Risk Factors ✔✔1) Family history
- Obesity
- Diabetes
- Incorrect legit posture
- Subduing resistant suspects What is overweight? ✔✔BMI of 25 or higher Treatment of back pain ✔✔• apply ice for 10 - 20 min, several times a day for 48 hrs
- moist heat or warm baths
- light rest
- light gradual exercise What does being "physically fit" mean? ✔✔The ability to carry out daily task without undue fatigue and with ample energy to engage in leisure time pursuits and encounter emergency situations Anaerobic threshold ✔✔The point of exercise intensity where aerobic exercise becomes anaerobic to where lactic acidosis levels begin to rise
