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.


 
 

 

Core elements work together

LUKE AIR FORCE BASE, Ariz. — The Air Force has built a suicide prevention program based on 11 overlapping core elements that stress community involvement and leadership in the prevention of suicides in the military: Leadership involvement — Air Force leaders actively support the entire spectrum of suicide prevention initiatives in the community. Addressing suicide...
 
 

Keep sports safe

LUKE AIR FORCE BASE, Ariz. — Playing sports is fun and it helps people keep in shape and relieve stress. However, if one is not careful, playing sports can result in injuries that keep Airmen on the sideline and out of work. “The main cause of sports-related injuries is over aggressive play and people going...
 
 
(U.S. Air Force photo illustration by Airman 1st Class Alystria Maurer)

Dietary Supplements: Safety still an issue

SAN ANTONIO — Being a Servicemember is as physically demanding, at times, as being a professional athlete. As a result, Servicemembers are especially conscious of physical training requirements and the need to remain fit and ...
 

 

Suicide prevention more than a month-long campaign

WASHINGTON (AFNS)  — All Airmen have a responsibility that lasts much longer than a one-month campaign. This responsibility extends beyond ourselves and includes our work environment, our families, friends, fellow Airmen and our communities. While Suicide Prevention Month is observed across the United States in September, the month-long event is a reminder of everyone’s 24/7,...
 
 

Suicide prevention takes courage, communication, official says

WASHINGTON (AFNS) — The Veterans Affairs Department has named September National Suicide Prevention Month, but the Defense Department continues its year-round, comprehensive, multi-pronged approach to address the issue of suicide in the military, a Pentagon official said Aug. 21. Army Lt. Gen. Michael S. Linnington, military deputy to the Under Secretary of Defense for personnel...
 
 

Tobacco use harms military readiness, official says

WASHINGTON (AFNS) — Because tobacco use is harmful to military readiness, the Defense Department has an added responsibility to curb its use, the assistant secretary of defense for health affairs said today, noting that service members are more likely to use tobacco products than civilians. Tobacco use can lead to excess oral cavity disease and...
 




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