Fire And Ems Health And Wellness

Front 1

Physical fitness that are core to wellness are:

Back 1

1. Cardiovascular fitness

2. Muscular fitness

3. Body composition

4. Nutrition

Front 2

Principles involved in cardiovascular fitness:

Back 2

1. Raise pulse to 70-80% of ones age dependent maximum.

2. 20-30 minutes 3 times a week

Front 3

Four components of muscular health:

Back 3

1. Strength

2. Power

3. Endurance

4. Flexibility

Front 4

Target heart rate

Back 4

1. Subtract age from 220 = max HR.

2. Subtract resting HR from max HR.

3. Multiply figure by 0.7

4. Add figure to resting HR.

Front 5

Strength

Back 5

How much weight can be lifted or pushed.

Front 6

Strength

Back 6

How much weight can be lifted or pushed.

Front 7

Power

Back 7

Quantity of work produced in a given time.

Front 8

Endurance

Back 8

Sustain a muscular contraction for an extended length of time.

Front 9

Flexibility

Back 9

Achieve the widest range of motion possible.

Front 10

"Five R's" 2-3 times a week

Back 10

Range of motion

Resistance

Repetition

Rest

Recovery

Front 11

Same muscle group should be exercised no more than ___ times a week, and never ___ days in a row.

Back 11

3

2

Front 12

Lower back pain has been linked to:

Back 12

Poor lifestyle habits

Improper body mechanics

Decreased fitness levels

Poor flexibility

Decreased abdominal tone

Front 13

Before a particular heavy lift to minimize risk of injury EMS personnel should stretch for:

Back 13

35-45 seconds

Front 14

What percentage of the American public exceed ideal body weight?

Back 14

30% (68 million people)

Front 15

How many Americans are obese?

Back 15

40 million

Front 16

Massive obesity

Back 16

One is 50% over ideal body weight. 3% of males and 9% of females.

Front 17

Health risks directly associated with obesity:

Back 17

Coronary artery disease

Hypertension

Lower back pain

Diabetes

Front 18

Fat cells can ballon ______ times their normal size.

Back 18

1,000

Front 19

Past 75 years, fat increased ____% and sugar intake is up ____%.

Back 19

31

40

Front 20

Physicians Committee for Responsible Medicine categorized 4 basic food groups:

Back 20

Grains

Legumes

Vegetables

Fruits

Hint 20

Fat < 11%

Front 21

How many glasses of liquid should you consume in a day?

Back 21

6-8 glasses

Front 22

Soda contains how many teaspoons of sugar?

Back 22

12-15 teaspoons

Front 23

#2 cause of death in the United States are ______-related.

Back 23

Diet

Front 24

How many servings of fruits and vegetables a day?

Back 24

3 servings vegetables

2 pieces of fruit

Front 25

____ in three Americans has hypertension.

Back 25

One

Front 26

Americans consume how many milligrams of sodium per day?

Back 26

4,000 - 6,000

Front 27

Americans consume how many milligrams of sodium per day?

Back 27

4,000 - 6,000

Front 28

The body only needs how many milligrams of sodium a day?

Back 28

200 mg

Front 29

Normal conversation creates about ____ decibels of sound.

Back 29

65

Front 30

Normal conversation creates about ____ decibels of sound.

Back 30

65

Front 31

National fire protection association recommends a maximum limit of ____ dBA without audible warning devices.

Back 31

85

Front 32

Normal conversation creates about ____ decibels of sound.

Back 32

65

Front 33

National fire protection association recommends a maximum limit of ____ dBA without audible warning devices.

Back 33

85

Front 34

Maximum dBA with audible warning device.

Back 34

90

Front 35

What percent of EMS organizations have no pregnancy policy?

Back 35

74%

Front 36

Some women can work into the ____ trimester, and are protected under the _________ _________ Act of 1978.

Back 36

Third

Pregnancy Discrimination

Front 37

Leading cause of death in the U.S.?

Back 37

Cardiovascular disease

Hint 37

1 million deaths per year

Front 38

The US Fire Administration aims to reduce firefighter deaths by _____% by 2005.

Back 38

25%

Front 39

When there is an obstruction in the coronary vessel, the lack of oxygen is called _______, if the heart tissue dies it's called an ______.

Back 39

Ischemia

Infarction

Front 40

Atherosclerosis

Back 40

Disease characterized by deposits of fatty substance and cholesterol on the inner layer of the arterial wall.

Front 41

Risk factors which cannot be modified for developing cardiovascular disease:

Back 41

Gender

Race

Age

Heredity

Front 42

Risk factors which can be modified for developing cardiovascular disease:

Back 42

Cholesterol

Hypertension

Obesity

Physical activity

Smoking

Diabetes

Front 43

What percent of the adult population in the United States smokes?

Back 43

25%

Front 44

How many deaths per year does smoking account for?

Back 44

430,000

Front 45

If untreated what percent of patients with hypertension die for Coronary heart disease or congestive heart failure? How many die of stroke and renal failure?

Back 45

50%

33%

10-15%

Front 46

Young men who are in the upper quartile (highest 25%) have a ____-fold increase in risk of heart attack compared to lowest 25%.

Back 46

Nine

Front 47

There is a 20-30% increase in risk for coronary heart disease for every ____ mg increase in cholesterol.

Back 47

10

Front 48

What percent of the adult population in the U.S. is obese? What percent is overweight?

Back 48

20%

25-30%

Front 49

What percent of the adult population in the U.S. is obese? What percent is overweight?

Back 49

20%

25-30%

Front 50

People with diabetes have a ___-___% increased risk of cardiac events.

Back 50

300-500%

Front 51

What percent of the adult population in the U.S. is obese? What percent is overweight?

Back 51

20%

25-30%

Front 52

People with diabetes have a ___-___% increased risk of cardiac events.

Back 52

300-500%

Front 53

What percent of all deaths among diabetic patients are from CVD?

Back 53

70%

Front 54

Diabetes

Back 54

Metabolic disorder characterized by the inability to use sugar effectively.

Front 55

Inactivity is responsible for approximately how many deaths per year in the United States?

Back 55

200,000

Front 56

To reduce the risk of suffering a heart attack or stroke firefighters should:

Back 56

1. Not smoke

2. Moderate aerobic exercise

3. Eat a balanced diet

Front 57

Benefits of being flexible include:

Back 57

Decrease injury and soreness

Increase performance

Increase tissue temperature

Increase coordination

Front 58

Benefits of a strength training program:

Back 58

Improved body composition, muscle growth and metabolism.

Improved physical functioning

Decreased risk for osteoporosis

Improved flexibility