Physical Fitness and Wellness
Core concepts
Understand the components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Know the principles of training: overload, progression, specificity, recovery, and reversibility. Understand the importance of warm-up and cool-down, hydration, nutrition, and sleep. Know wellness dimensions: physical, mental, emotional, and social, and the signs of cumulative stress, burnout, and critical-incident stress. Understand the value of peer support, employee assistance programs, and healthy coping strategies.
Traps
Questions often test the difference between overload and overtraining-more is not always better, and recovery is part of training. Another trap is treating wellness as only physical. Watch for questions about critical-incident stress: reactions are common and not a sign of weakness. Also be alert to the dangers of relying on alcohol or other substances to cope.
Rule of thumb
Apply the "SAID" principle-specific adaptation to imposed demands-and remember that recovery is when adaptation happens. For wellness, balance physical training with sleep, nutrition, and social support.
Worked example
An officer preparing for a fitness test increases training volume gradually, includes rest days, and sleeps adequately. When the officer experiences irritability and sleep problems after a critical incident, the officer uses peer support and the employee assistance program rather than self-medicating.