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WorksheetsTSAC-F Wellness Intervention
Total questions: 90
Worksheet time: 45mins
What is the minimum amount of fluid a tactical athlete should drink for each pound of body weight lost during a mission? P 109
32 oz
16 oz
10 oz
23 oz
What is the primary purpose of an awareness program within a tactical wellness intervention? P 560
Which of the following is an example of a cultural challenge that may hinder the success of a wellness intervention program for tactical athletes? P 559
Stigma around fear of change
Which of the following are the three major constraints that will affect the long-term success of fitness, health, and well-being programs? P 558
Fiscal constraints, cultural challenges, and leadership investment
Environmental barriers, program duration, and exercise modality
Dietary preferences, Budget allocations, equipment selection, and training frequency
Which of these is not considered one of the side effects of anabolic-androgenic steroid (AAS) use? P128-131
Skin issues
Increased heart attack risk
hypotension
Tendon ruptures
ou suspect one of your tactical athletes might be using AAS. Which of the following is not one of the signs and symptoms of AAS use? P 131
Excessive hair growth
Gynecomastia
Reduced muscle mass
Acne
What is the minimum recommended amount of sleep per night to maintain optimal health, performance, and recovery in tactical athletes? P 556
6 hours
7 hours
5 hours
4 hours
Which of the following is not a recognized benefit of implementing wellness programs for tactical athletes? P 554
Improved post-career longevity
Improved tactical decision making under pressure
Decreased fiscal costs
Which of the following is the primary reason that rates of tobacco use are higher in U.S. Marines than in U.S. Air Force personnel? P 555
Greater exposure to combat training enviroments
Maladaptive coping behaviors to stress and shift work
Peer pressure during basic training
What are the primary obstacles frequently mentioned as limitations to the enduring success of fitness, health, and well-being initiatives for tactical athletes? P 558
Fiscal constraints, cultural challenges and commitment issues
Fiscal constraints, cultural challenges, and leadership investment
Leadership investment, availability, and injuries
Injuries, cultural challenges and political issues
Which of the following is an indirect negative health outcome associated with tactical athletes frequently eating lunch at their desks? P557
Decreased focus in afternoon tasks
Increased time at the computer
Short-term mood fluctuations related to multitasking
A female athlete is diagnosed with a stress fracture of her tibia after complaining of pain in her lower leg for several weeks. Which of the following options would best categorize a bone stress injury? P435-437
Acute injury
Overuse injury
Chronic injury
Which of the following has not been attributed to an increased cardiovascular demand that raises the risk of severe disability or death among firefighters? P 553
Alarm response
Fire-suppression
Salvage and overhaul operations
Which of the following is a solution recommended by law enforcement leadership to support investment in physical activity among tactical personnel? P 560
Implementing an on-duty exercise program
Recommending officers track calories in a food app
Requiring officers to purchase personal fitness tracjers
Which of the following types of squats is considered the primary technique in the return-to-function phase because it is associated with lower stress to the lumbar spine? P 446
Sumo squat
Back squat
To maximize functional movement while protecting the knee joint during rehabilitation training, all the following exercises would be ideal for a tactical athlete except: P 442
Facilitated split squat
Single-leg rotational reach
Single T stance with assistance
Strap-assisted squat
Which of the following pairs is not mutually inclusive? P 552
Fitness and health
Motivation and praise
Endurance and hypertrophy
Power and strength
All of the following are examples of support services staff commonly involved in wellness interventions for tactical personnel except: P 560
Physical therapists
Sports trainers
Firearms training officer
At times, law enforcement officers must quickly transition from a sedentary, resting condition to a high-intensity activity. This type of activity change increases the risk for diseases of which type? P554
Pulmonary
Central nervous system
Cardiovascular
Which of the following could result in low dissemination of well-being programs and negatively affect their overall success among tactical athletes? P 559
Focus on general population guidelines rather than tactical-specific data
Preference for traditional training over wellness modules
Poor leadership
During the rehabilitation of a firefighter who has sustained an ankle injury and is returning to weight-bearing activities, which exercise would effectively shift the center of gravity backward, thereby reducing stress on the ankle joint? P 441
Front squat
Lunge
Box jump
Heel raise
Which two known health detractors are just as prevalent in the tactical athlete population, if not more so, especially following a traumatic event? P 552
High cholesterol and sedentary behavior
Drinking and Smoking
Poor sleep and high blood pressure
How many hours of sustained wakefulness in tactical athletes has been found to impair cognitive performance to a level equivalent to a blood alcohol concentration (BAC) of 0.05%? P 5556
17
12
22
30
Which of the following is not a common time for sudden cardiac death due to coronary heart disease in tactical personnel? P 553
While performing fitness testing assessments
During or immediately after live fire suppression
While returning to the station following an emergency call
Which of the following is a chronic hip condition that is increasingly recognized in tactical populations? P 443
Patellofemoral pain syndrome
Ischial bursitis
Syndesmotic injury
Femoroacetabular impingement
Which of the following causes the most significant decrease in cognitive function among tactical populations? P 556
Acute stress
Nutritional habits
Sleep disruption
Which of the following tactical athlete populations is most at risk for sedentary behavior due to the nature of their daily job responsibilities? P 552
EMS responders
Law enforcement officers
Firefighters
What is a key difference between tactical athletes and the general population when it comes to alcohol consumption? P 556
Tactical athletes tend to drink more in a single session
Tactical athletes tend to avoid alcohol due to job restrictions
Tactical athletes consume less alcohol on average per year
For tactical athletes who experience a painful arc of motion during pressing activities, which of the following exercises would be ideal for the shoulders? P 447
Military press
Clean and press
Push press
Power clean
Which of the following is not considered a major contributing factor to Syndrome X? P 553
Elevated LDL cholesterol
Elevated triglycerides
Abdominal obesity
Which of these is not classified as one of the seven lifestyle habits for good health as identified by Belloc and Breslow? P 557
Eat breakfast daily
Dont smoke
Workout 5-6 days/week
Sleep 7-8 hours per night
Which of the following should be included in a wellness program to improve its cost-effectiveness? P 560
Single-focus behavioral change classes
Injury rehabilitation resources
Education sessions
Which of the following is one of the best reasons to implement and sustain a wellness program for tactical personnel? P 559
Strengthen interdepartmental collaboration
Increased workplace satisfaction
Boost intra-team communication
Which of the following is not one of the seven foundational lifestyle habits for good health identified by Belloc and Breslow? P 557
Eating breakfast everyday
Getting 7-8 hours of sleep
Maintaining a light weight
Which of the following is not a potential consequence of skipping breakfast every day? P 557
Decreased cortisol levels
Reduced mental health
Increased BMI
Training to the point of abnormal stress applied to the tissue with little recovery time can result in what? P 436-437
Macrotrauma
Microtrauma
Contusion
What is the most significant health issue facing military service members? P 343
Stroke
Diabetes
PTSD
Injuries
n addition to reducing the pool of qualified recruits, obesity in tactical personnel is most directly linked to which of the following negative outcomes? P 553
Workplace absenteeism following injury
Workplace productivity during high stress operations
Recovery time following strength training
What law enforcement unit is often required to carry an additional 22 kilograms of gear? P 489
General duty unit
Police academy unit
SWAT unit
Motorcycle unit
What is the main reason for a tactical athlete undergoing intense field training, involving extended periods of energy deficit, to consume two grams of protein per kilogram of body weight daily? P 109
Decrease body fat percentage
Increase lean muscle mass
Improve aerobic capacity
Maintain physical performance
Which of the following is often the most overlooked factor in the health and wellness of tactical populations? P 556
Sleep patterns
Tobacco use
Nutritional habits
Alcohol comsumption
A regular habit of skipping breakfast has been shown to lead to many health issues. Which of the following health issues has not been connected to skipping breakfast? P 557
Increased BMI and Obesity
Mental Health issues
Sleep disruption
Loss of nutrients
Which of the following is not considered one of the greatest contributors to cancer risk in tactical personnel? P 554
Inadequate use of PPE
Sleep deprivation during 24-hour shifts
Exposure to peripheral smoke during overhaul when respiratory protection is not used
Which of the following is a common type of cancer among tactical populations that affects the nervous system? P 554
Kidney
Thyroid
Brain
Lung
What is the leading cause of significant cognitive function decline in tactical populations? P 556
Acute Stress
Tabacco use
Nutritional habits
Sleep disruption
Which of the following would be considered a higher risk ergogenic aid? P 123-124, 17-130
Nitric oxide stimulators
Beta hydroxy beta methylbutyrate (HMB)
Creatine
Testosterone boosters
Which of the following would not be considered an educational session for a wellness intervention aimed at tactical personnel? P 560
CPR certification renewal
Tabacco cessation
Alcohol moderation
As a trainer, it is important to recognize the symptoms of certain conditions in order to refer them to the appropriate healthcare professional. Which of the following is not part of the group of risk factors known as metabolic syndrome? P 553
Low resting heart rate
Obesity
High-triglycerides
How much greater is the risk of a cancer diagnosis for firefighters when compared with the general population? P 554
Firefighters have the same level of risk
Firefighters may have triple the risk
Firefighters may have 4 times the risk
Firefighters may have double the risk
Which of the following is considered the most harmful coping behavior when managing stress in tactical athletes? P 552
Increased alcohol comsumption
Increased caffeine consumption
Playing video games after a shift
You have a tactical athlete who must return to running following an injury. Before you begin a systematic approach to a running progression program, which of the following must happen first? P 450
Tactical athlete can walk 30 minutes without symptoms
Tactical athlete clears the vertical jump
Tactical athlete has completed the endurance focused training program
Tactical athlete can perform 50 consecutive bodyweight squats
Which of the following is not one of the recommended ways to prevent NFOR and OTS within the tactical athlete population? P 438
Educate the atctical athlete
Look for early warning signs
Use occupational fitness programs exclusively
Monitor the tactical athlete with comprehensive testing
What components should be incorporated into a wellness program to enhance its cost-efficiency? P 560
Single focus behavioral change classes
opt outs for physicalactivity
Injury rehabilitation services
Education sessions
How many carbohydrates per hour should a tactical athlete ingest during extended missions that last several hours? P 110
20 to 40 g per hour
80 to 120 g per hour
30 to 60 g per hour
120 to 140 g per hour
Which of these is appropriate for decreasing injury risk when creating a safe and effective training program for tactical athletes that are well-conditioned? P 429
Use primary single joint exercises
Use low to moderate volumes and intensities year round
Decrease training to accommodate higher volumes or intensities of on the job activity
Maintain the same intensity and volume throughout multiple blocks to ensure consistency
Which of the following is not one of the cited reasons that tactical athletes choose not to exercise? P 555
Allocation of time
Lethargy
Fatigue
Lack of activities
Which of the following is the leading cause of mortality in the U.S. population and worldwide? P 553
Diabetes
Cardiovascular disease
Cancer
Car accidents
Which of these ergogenic aids is considered to have low risk and is associated with demonstrated high benefits for the tactical athlete? P 121, 124-125
Growth hormone
Glutamine
Creatine
During the return-to-function phase of rehabilitation, traditional lifts such as the deadlift may be resumed. Which of the following should be used to keep the load close to the spine, thus reducing stress to that area? P 446
Hexagonal bar
Resistance bands
Ketlebells
Dumbbells
ou are training a tactical athlete who is recovering from an ankle injury. Which of the following functional exercises would be ideal to select because it demands less of the ankle joint? P 441
Trap bar squat
Jump squat
Back squat
Box squat
Dietitians, physical therapists, sports trainers, and strength and conditioning coaches for the tactical population are all examples of which of the following? P 560
Awareness programs
Support services
Education sessions
Operational units
Which of the following is considered the leading factor in the success or failure of a health and wellness programs among tactical populations? P 559
Leadership investment
Program duration
Equipment quality
Facility location
Which of the following is not a recognized obstacle to establishing a successful wellness program? P 558-560
Leadership buy-in
Budget
Intrinsic risk factors
Culture
Heart attacks are the leading cause of death for firefighters. When do 75% of these deaths occur? p 111, 468-169, 553
During physical exertion on the job
Within 24 hours of physical exertion on the job
When off duty
In the morning
At what stage of the healing process for traumatic injuries do low-load range of motion (ROM) and stretching exercises become recommended? p 436
Inflammatory
Return-to-function
Remodeling
Repair
Which of the following is not a guideline for returning to sport, essential for ensuring a unit is fully prepared for its mission-specific physical demands through functional phase Physical Readiness Training (PRT)? P 439
Pain free, full range of motion (ROM)
Psychological readiness
Focus on the occupational based training
Good proprioception and balance
Which of the following is considered an intrinsic risk factor? P 515-516
Equipment
Job task requirements
Ambient temperature
Low fitness level
What body temperature range is most likely to disrupt normal thermoregulation? P 103
97.7
99.5
104
101
What is the main side effect of beta-alanine supplementation? P 121-123
Increased blood pressure
Diarrhea
Paresthesia
Headaches
What is the most appropriate first step to take when someone exhibits symptoms of heatstroke? P 511
Extra electrolyte intake
Decreased sun exposure
Ice bath
Gradual cool-down session
Which of the following is best described as a grouping of factors that increase a person's chance of developing cardiovascular disease? P 553
Cardiac array syndrome
Metabolic profile complex
Cardiovascular risk array
Syndrome X
What is the recommended amount of protein in grams that a tactical athlete should consume before a mission? P 110
25 to 30 g
10 to 15 g
15 to 20 g
20 to 25 g
What is considered the baseline for obesity when using a body mass index (BMI) measurement? P 110, 469, 552
20
25
30
35
Which of the following are behaviors that contribute to good sleep hygiene? P 491, 556-557
Taking long naps, eating a large meal before bedtime, and getting natural sunlight exposure
Reducing stress, taking long naps, and avoiding natural sunlight exposure
Limiting alcohol consumption, eating a large meal before bedtime, and including relaxing activities before bedtime
Avoiding naps, getting natural sunlight exposure, and limiting alcohol consumption
Which of the following is not one of the risk factors for chronic illnesses and disease in tactical populations? P 554
Tobacco usage
Stress
Moderate weight
Sleep disruption
What is the greatest risk factor for injury? P 452-453
BMI over 35
Movement impairment
Low fitness level
Previou injury
A stress fracture to the foot is what type of injury? P 436-437
Macrotrauma
Acute
Overuse
Which of the following is not considered a marker of overtraining? P 437-438
Increased blood pressure
Increase testosterone to cortisol ratio
Increased resting heart rate
Reduced training capacity
Which of the following is a common type of cancer among tactical populations that affects the endocrinal system? P 554
Kidney
Thyroid
Brain
qlung
Of the following ergogenic aids, which one is not illegal? P 121, 123-124
Dehydroepiandrosterone (DHEA)
Beta hydroxy beta methylbutyrate (HMB)
Aromatase inhibitors
Erythropoien (EPO)
What is not considered a symptom of overtraining? P 437
Diminished quality of sleep
Decreased blood pressure
Mood changes
Elevated heart rate
Which of the following is not cited as one of the limitations and considerations for enhancing long-term success among tactical athlete occupations? P 558
Fiscal constraints
Leadership investment
Cultural challenges
Wellness program
A military personnel member is on a mission at 15,000 feet. This person initially begins to experience difficulty performing regular physical activities. Which of the following best describes what this person is experiencing? P 512-514
High-altitude cerebral edema: Fluid accumulation and brain swelling
Hypoxic-effect: When the body's core temperature decreases
Hypoxic-effect: When less oxygen is delivered to the tissues of the body
Which type of dietary fat should a tactical athlete avoid before, during, and after a mission? P 110
Monounsaturated fat
Saturated fat
Unsaturated fat
Trans fat
A lack of sleep can affect which of the following, feeding into a negative cycle compounding the lack of physical activity? P 557
Hydration levels
Motivation
Vision aculty
Joint flexibility
An athlete takes a dose of caffeine prior to his workout routine. Which of the following is the least likely side effect? P 121, 124
Restlessness
Headaches
Hypotension
Which of the following is not identified as one of the seven lifestyle habits that form the foundation of good health? P 557
No smoking
No alcohol
Three meals a day with no smoking
Five to six hours of sleep
What type of disease risk is increased for law enforcement officers who frequently transition from a sedentary state to high-intensity activity? P 554
Pulmonary
CNS
Cardiovascular
Thyroid
What is the most frequent type of injury associated with carrying loads? P 541
Rucksack palsy
Knee pain
Stress fractures
Foot blisters
Which of the following is considered the greatest risk factor for an injury? P 452
Muscle mass
Weight / body fat percentage
Training program
Previous injury
