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TCOLE (BPOC) FITNESS , WELLNESS & STRESS
MANAGEMENT EXAM 2026/2027 ,PRACTICE
QUESTIONS & STUDY GUIDE
Cardiovascular fitness or endurance, flexibility, muscular endurance, muscular strength and body composition is what? - โโโ ANSWER-Components of Functional and Health Related Fitness What are the components of motor fitness? - โโโ ANSWER- Agility Anaerobic Power (Speed) Explosive leg strength or power What is the wellness pyramid from top to bottom? (SSTWPR) - โโโ ANSWER-Self Responsibility Stress Management Tobacco Weight Control Proper Nutrition Regular Exercise What is the condition of the body that enables an individual to use his/her body in activities requiring: Muscular Strength Muscular Endurance Cardiovascular Endurance
Flexibility Agility Power Speed - โโโ ANSWER-Physical Fitness ________ consists of a person's health/disease status and risk potential. Ranges on a continuum from death to optimal well being. It is not just the absence of disease, but it is a state of positive well-being. - โโโ ANSWER-Wellness HDL Cholesterol is considered ---- and carries it to the liver.
- โโโ ANSWER-Good LDL Cholesterol is considered ---- and clogs arteries. - โโโ ANSWER-Bad What type of fat started out as unsaturated fat but was altered to where it acts like a saturated fat in the body. - โโโ ANSWER-Trans Fat What is a natural substance contained in fats that is essential to body functions but too much of it can cause it to deposit on arteries which can cause a stroke or a heart attack? - โโโ ANSWER-Cholesterol What type of fat tends to be solid at room temperature and mostly comes from animal sources such as: whole milk, cheese, butter, beef and pork? - โโโ ANSWER-Saturated Fats
What type of stress is short term with a quick resolution? - โโโ ANSWER-Acute Stress What are 3 parts of the nervous system? - โโโ ANSWER- Central Nervous System Sympathetic Nervous System Parasympathetic Nervous System The brain & spinal cord is part of the - โโโ ANSWER-Central Nervous System What nervous system is responsible for rest, digestion and nutrients? - โโโ ANSWER-Parasympathetic Nervous System This nervous system creates biochemical changes to the mind and body to prepare to respond to a threat (fight of flight) - โโโ ANSWER-Sympathetic Nervous System Daydreaming without direction is an example of what? - โโโ ANSWER-Unguided Imagery Daydreaming with engaging the senses is an example of what? - โโโ ANSWER-Guided Imagery An officer may experience loss of peripheral vision and depth perception, increases in reaction time and a declining ability to process information above what heart rate? - โโโ ANSWER-175 bpm
An officer may exhibit irrational behavior such as repetitive, non productive activities at above what heart rate? - โโโ ANSWER-200 bpm What is the elevated alertness of surroundings required of law enforcement officers for survival? - โโโ ANSWER-Hyper vigilance What are the leading causes of death for Americans? - โโโ ANSWER-Cancer & Heart Disease What is the number one cause of death for law enforcement professionals? - โโโ ANSWER-Cardiovascular Disease What is the key to performance in the law enforcement profession? - โโโ ANSWER-Fitness What is the wellness continuum range? - โโโ ANSWER- Death - Optimal Wellness Studies show that fitness which equates to performance, begins to decline after how many hours? - โโโ ANSWER- Hours Progressive overload, regularity and recovery, specificity and balance, is what? - โโโ ANSWER-Principles of an Exercise Program FITT stands for what? - โโโ ANSWER-Frequency Intensity
What are 3 types of energy fuel for the body? - โโโ ANSWER-Carbs Proteins Fats How much water should you drink per day? - โโโ ANSWER- 1 gallon ____________ provides quick energy but lasts for a short time. Examples are starches, sugars and fiber and are important for health and performance. - โโโ ANSWER-Carbohydrates Carbohydrates, fats and proteins are examples of what? - โโโ ANSWER-Fuel Nutrients Vitamins, minerals and water are examples of what? - โโโ ANSWER-Non-Fuel Nutrients What is the body's preferred source of energy? - โโโ ANSWER-Carbohydrates What are the 2 types of Carbohydrates? - โโโ ANSWER- Simple & Complex What is the slowest in providing energy but there is an ample supply and can provide energy for a long time? - โโโ ANSWER-Fats What is slower in providing energy but lasts a few hours
longer and is made up of amino acids? This is often called the 'building blocks' of the body. - โโโ ANSWER-Proteins What is the carbohydrate percentage of total daily calories?
- โโโ ANSWER-55-60% Meat, fish, poultry, eggs, milk and beans are examples of what? - โโโ ANSWER-Protein What is the protein percentage of total daily calories? - โโโ ANSWER-12-15% Sweets, soft drinks, white flour, ice cream and cake are examples of what? - โโโ ANSWER-Simple Carbohydrates Potatoes, whole grains, beans and fruits are examples of what? - โโโ ANSWER-Complex Carbohydrates
