Health & Safety

May 2, 2013

Knowledge, tips help with PT test prep

Tags:
Airman 1st Class Grace Lee
56th Fighter Wing Public Affairs
(U.S. Air Force photo/Airman 1st Class Grace Lee)
Senior Airman Nicholas Liuzzi, 56th Aerospace Medicine Squadron public health technician, performs a pushup at the Luke Air Force Base track April 17. Pushups help in strengthening abdominal muscles. Core muscles engage while helping to support the body during a pushup.

LUKE AIR FORCE BASE, Ariz. — Physical fitness is a priority in the Air Force. While some Airmen dread taking physical fitness tests, there are ways to prepare for it.

“One mistake I see from time to time are Airmen who do not prepare ahead of time for their physical fitness test, which can lead to either an undesirable score or a fail,” said Dion Perry, 56th Force Support Squadron fitness technician.

Another misconception is if one makes the minimum for the run, sit-up and pushup portions of the test they pass. This isn’t true, Perry said.

“For each portion of the test, an individual is given a certain amount of points. Making the minimums will not give a person the amount they need in order to pass,” he said. “To pass, one should strive to put in at least three to five more repetitions to their sit-ups and pushups in addition to running at least 2:33 faster than their minimum run time.”

As well as earning points for each portion of the test, an individual must also pass their waist measurement. The maximum waist measurement for men is 39.5 inches and for women it’s 35.5 inches, Perry said.

To have the best chances of scoring over 90 percent or just improving one’s physical fitness test score, Perry recommends starting at least 90 days prior to the test date.

“Give yourself 90 days and make sure to mock test every 30 days; this will give you a clearer picture of where you are,” Perry said. “The first step is to set up a fitness regimen.”

For the run portion of the test, it is advised to run at least three times a week, said Marlyn Shults, 56th Aerospace Medicine Squadron exercise physiologist.

“Members should gradually work up to running three miles three times a week,” Shults said. “I also suggest participating in another form of aerobic activity that is not weight bearing like rowing, cycling or swimming two times a week.”

In addition to running, one should also practice pushups and sit-ups 90 days prior to the test date.

“Whenever you have the chance, practice your sit-ups,” Perry said. “You can also try different variations of sit-ups such as rocky sit-ups where you touch your elbows to your knees alternating with each repetition or try some crunches. As for pushups, make sure you focus on form and break 90 degrees. You can do them at work or before going to bed. It’s all about practice.”

If the waist measurement is a concern, Perry advices making an appointment with the on-base registered dietician who can help with answering questions about weight loss and nutrition.

“If you really want to excel and score 90 or better you can,” Perry said. “Only you can decide to put in the effort to achieve your fitness goals.”




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


 
 

 

TRICARE beneficiaries being targeted by call centers

FALLS CHURCH, Va. — The Defense Health Agency, Office of Program Integrity (DHA-PI) has received a significant number of concerns from our TRICARE beneficiaries regarding unsolicited contact from call centers encouraging them to provide personally identifiable and health information. According to sources, the call center will normally cold call and say, “I am a representative...
 
 
(U.S. Air Force photo illustration by Airman 1st Class Jessica H. Smith and Airman Connor J. Marth)

More than meets the eye

MOUNTAIN HOME AIR FORCE BASE, Idaho — The word abuse often conjures images of bruises, swollen lips and harsh markings, but abuse is more than meets the eye. It can be much more than physical suffering and can have last...
 
 

Reminder to Airmen: Avoid hemp seed products

WASHINGTON D.C.  — Air Force drug testing officials have long warned military members to avoid products that include hemp seed or hemp oil in order to ensure military readiness. In 2013, news reports on the Air Force’s prohibition of a popular yogurt brand spotlighted a regulation, in effect since the late 1990s. Military members were told to...
 

 

AF’s updated policy further promotes tobacco-free environments

WASHINGTON (AFNS) — The Air Force has led the military in advancing innovative tobacco control policies, such as the tobacco-free medical campus and prohibiting tobacco use outside “designated tobacco areas.” Now, an updated Air Force instruction, published in March, seeks to further reduce health impacts from smoking, the nation’s leading cause of death. “The Air Force is...
 
 

Preventing sexual assault in the Air Force is our enduring responsibility

WASHINGTON (AFNS) — As we begin Sexual Assault Awareness and Prevention Month, clear signs point to the progress we have made in combating sexual assault. We can cite encouraging numbers in the areas of prevalence, reporting and convictions; however, this serves as only the beginning of an enduring effort. This effort must continue without pause and we...
 
 

Air Force stands up Task Force Cyber Secure

WASHINGTON, (AFNS) — Chief of Staff of the Air Force General Mark A. Welsh III signed a memorandum on March 20, establishing Task Force Cyber Secure, to address challenges of the cyberspace domain in synchronization, operations and governance within the Air Force and with those organizations it supports. “This task force is fundamental to understanding...
 




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