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32 Cards in this Set
- Front
- Back
What is goal of WFI?
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Improve quality of life of all uniformed personnel.
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Normal firefighting tasks fall w/in what range of METS?
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9 to 12 METS (31.5 to 42 ml/kg/min)
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All aerobic capacity evaluation results must be recorded in __?
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Milligrams of oxygen per kilogram of body weight per minute (ml/kg/min)
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Leading type of line-of-duty injury in fire service?
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Sprains and strains
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Most prevalent line-of-duty injury leading to premature departure from fire service?
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Back injury
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Most important nutrient?
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Water
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There are how many vitamins needed by humans?
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13
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2 categories of vitamins?
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Water-soluble (B's & C)
Fat-soluble (A,D,E,K) |
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Minerals required in amounts greater than ___ milligrams per day are considered major minerals.
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100
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What are the major minerals?
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Calcium, phosphorous, sodium, chloride, and magnesium
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Define calorie
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Amount of energy expended in raising temperature of 1 gram of water 1 degree Celcius
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There are ___ amino acids found in the body; ___ of which are essential.
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20; 8
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___ is the only form of carbohydrate that can be used directly for energy.
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Glucose
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Glucose is converted to ____ in the liver and muscles.
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Glycogen
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What are some types of polyunsaturated fats?
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Corn, Safflower, and sunflower oils
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Name some monounsaturated fats
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peanut, canola, and olive oils
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What is the difference b/w polyunsaturated and monounsaturated fats in relation to cholesterol?
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Poly - Lowers LDL & HDL
Mono - Lowers LDL & keeps HDL stable |
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What are the recommended cholesterol levels?
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Total - 200 mg/dl
HDL - Greater than 40 mg/dl LDL - Less than 100 mg/dl |
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To lower the risk of chronic disease, engage in at least ___ minutes of ___ intensity physical activity ___ days of the week.
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30 min; moderate; most
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Total fat intake should be b/w what %'s of daily calories?
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20-35%
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No more than __% of calories should come from saturated fat.
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10
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Consume less than ___ mg of choleterol per day.
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300
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Consume less than ___ mg of sodium per day.
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2300
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6 topics of MyPyramid Food Guidance System & their symbols
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1. Activity (person climbing)
2. Moderation (narrowing) 3. Personalization (my) 4. Proportionality (widths) 5. Variety (colors) 6. Gradual (Steps) |
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What is the best way to lose weight?
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Reduce caloric intake
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Energy sources:
- 3 to 4 sec. - up to 20 sec. - after 20 to 45 sec. - after 2 min. |
3-4 sec. - ATP
up to 20 sec. - Phosphocreatine after 20 to 45 sec. - Anaerobic after 2 min. - Aerobic |
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3 components to overall energy needs
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- Basel metabolic
- Physical activity - Thermic effect of food |
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Biggest determination of BMR
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Lean body mass
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Calorie needs peak at what age?
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25
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Calorie needs decline by __ % every 10 years.
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2
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Physical activity accounts for ___ to ____ % of energy needs.
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15 to 30%
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Thermic effect of food accounts for ___ % of energy needs
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10%
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