Health & Safety

October 18, 2012

HAWC offers advice to add a few points to your PT score

Tags:
Airman 1st Class Saphfire Cook
355th Fighter Wing Public Affairs
(U.S. Air Force photo by Airman 1st Class Michael Washburn)
U.S. Air Force Senior Airman Kellie Jones, 355th Force Support Squadron fitness specialist, practices her push-ups during her workout at the Benko Fitness Center. The Benko Fitness Center keeps Airmen fit to fight.

Your Air Force Physical Training test is in exactly two weeks. You’ve been training hard all year and you are ready to pass the test with room to spare. The battle buddy you’ve been training with is taking their test as well, and you have a little friendly competition going. Luckily, there are some little things you can do before a test to help you get that extra pushup or shave a couple seconds off your run.

In the weeks leading up to your test, nutrition is a major factor. Davis-Monthan Health and Wellness Center registered dietician, Cindy Davis, doesn’t recommend a drastic change in diet so close to the test, but small adjustments, such as smaller portion sizes, can make a difference.

“Different things work for different people,” Davis said. “Pay attention to your body and how certain foods make you feel. This will teach you what fuels your body best. And smaller portions will help because you can work harder if your body is not using energy to digest a big meal.”

Fruits and vegetables are an essential way to nourish the body before any physical activity.

“You want to eat the whole fruit and not just drink the juice,” Davis said. “That way you get that fiber content to help regulate the blood sugars, which will allow you to maintain a good energy level during physical activity.”

Nutrition is only one factor when preparing for a PT test. The way you train can also give you that extra boost in the weeks leading up to your test.

For the run, acclimating to the outside climate where you will be running your test helps immensely.

“If you’ve been inside, you should start running outside a few weeks before your test to acclimatize yourself to running in the Arizona heat,” said Guy Leahy, HAWC exercise physiologist. “If you have to take your test outside and you usually train indoors, you are not going to do as well if you don’t get used to the heat.”

Mr. Leahy also suggests knowing your target heart rate.

“Knowing your target rate will let you know the running pace you can sustain for the longest time,” Leahy said. “We see a lot of Airmen who start too fast and stagger home, or take it too easy and have to try and sprint the last couple laps.”

The pushup portion of the test is always stressful because you want to push them out as fast as you can, but you don’t want to sacrifice form for speed.

“Have someone record you while you are doing your pushups,” Leahy said. “This will let you see your pushup from a counters point of view and give you a better idea of your form.”

The morning of the test you may want to skip the yoga stretches.

“There is evidence that static stretching right before your test can be detrimental to your run time,” Lehy said. “Dynamic stretching, like jumping jacks or skipping, is the best way to warm up your muscles before a run.”

Instead of the stretching in the morning, use that time to ingest a cold treat.

“Pre-cooling the body, or dropping the core temperature, can increase endurance,” Leahy said. “You can do this by sticking a Gatorade in the freezer, moving it around until it’s in a slushy consistency, and drink that before the run. You may want to practice this before the actual test because you don’t want to overdo it.”

The HAWC offers many free services to Airmen and their families to help with physical fitness. It is located in Bldg. 2303, next to the Benko Fitness Center, and is open Monday through Friday, 7:30 a.m. through 4:30 p.m. For more information, contact the HAWC at 228-2294.




All of this week's top headlines to your email every Friday.


 
 

 

Iraqi Security Forces repel ISIL attack

WASHINGTON – An attempt by 20 to 25 Islamic State of Iraq and the Levant fighters to attack al Asad Air Base in Iraq was repulsed by “ready and able” Iraqi security forces, the Pentagon press secretary said today. “The attempted attack was led, we believe, by at least several … suicide attackers,” Navy Rear...
 
 

Avoid online dangers, unfriendly users on social media

WASHINGTON (AFNS) — The internet instantaneously allows you to reach out across the internet superhighway to share information or connect with loved ones.  Despite how innocuous this may seem, without taking the proper precautions, your personal information can inadvertently fall into the wrong hands. “You have to assume that everyone is looking at it,” said...
 
 
(U.S. Air Force photo by Timothy Boyer)

Flyovers: Sight, sound of freedom

LUKE AIR FORCE BASE, Ariz. — They are breathtaking, flawless and can cause the viewer to have goosebumps. They look easy, but, according to those who perform them, flyovers take training, skill and precise decisions to ex...
 

 

Air Force seeks $10 billion over sequestration funding

WASHINGTON – The demand for Air Force capabilities is increasing, therefore the service is requesting $10 billion more than sequestration-level funding provides, Air Force Secretary Deborah Lee James said today in Orlando, Florida. Speaking during the Air Force Association Air Warfare Symposium and Technology Exposition, James discussed why the Air Force is taking its strongest...
 
 

75 day leave carryover ends Sept. 30

JOINT BASE SAN ANTONIO-RANDOLPH, Texas (AFNS) — Effective Sept. 30, military members will no longer be able to carry more than 60 days of leave into the next fiscal year, in accordance with 2013 National Defense Authorization Act requirements. Unless they are approved for special leave accrual, regular Air Force and Active Guard Reserve, or...
 
 

Generals outline Combat Air Force’s future challenges

ORLANDO, Fla. (AFNS) — Four senior Air Force leaders discussed key issues facing the nation’s Combat Air Forces at the Air Warfare Symposium here, Feb.12. During the hour-long discussion, leaders touched on budget concerns, ongoing operations against the Islamic State of Iraq in the Levant terrorist group, the future of fifth-generation fighters like the F-22 Raptor and F-35A...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin