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.


 
 

 

Legislation changes UCMJ for victims of sexual assault

WASHINGTON — The fiscal year 2015 National Defense Authorization Act, or NDAA, signed into law last month, significantly changes the Uniform Code of Military Justice, known as UCMJ, in cases pertaining to rape and sexual assault. All of the UCMJ amendments contained in the NDAA pertain to investigating and prosecuting sexual assault crimes and victim...
 
 

Airmen get a refresher on water survival training

Airmen backstroke as a unit during a water survival training refresher course. The group activity focused on getting aircrew members accustomed to working together while in water so they are able to preserve energy in the event of a ditched aircraft. Staff Sgt. Whitni Levering, 42nd Electronic Combat Squadron airborne linguist, is dragged through the...
 
 
(U.S. Air Force photo by Staff Sgt. Jamal D. Sutter)

Want to quit smoking? Here’s how

ROBINS AIR FORCE BASE, Ga. — By using the Federal Employees Health Benefits program, all federal employees and retirees – as well as their spouses and dependents – have full access to evidence-based tobacco c...
 

 

AF government travel cards receive tech upgrade

WASHINGTON (AFNS) — Beginning this month, Citibank is issuing chip and PIN-enabled government travel cards (GTC) to new card applicants, individuals whose cards will expire in 2015 and individuals who have reported lost or stolen cards. This is the first phase in a multi-phased rollout, which will enhance the security and convenience of government travel...
 
 

Air Force makes strides in combating sexual assault

WASHINGTON (AFNS) — Eight-hundred fewer Active-Duty Airmen experienced some form of unwanted sexual contact in fiscal year 2014 than in fiscal 2012, and 500 more Airmen reported the crime over the same period. This data was part of a report provided to the President, Dec. 2, that summarizes the progress the Department of Defense and...
 
 

Officials encourage precaution with flu symptoms prevalent

Flu season is in full swing and health care professionals have seen an uptick in the number of patients reporting with flu-like symptoms. There are steps that can be taken to protect you and your family. The Centers for Disease Control and Prevention reports that normally influenza activity is at its peak during the months...
 




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