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.


 
 

 
(U.S. Air Force photo by Airman 1st Class Betty R. Chevalier)

Davis-Monthan gets mentally fit to fight

The 355th Fighter Wing participated in the Comprehensive Airman Fitness Day, Aug. 11. CAF is a lifestyle taught to strengthen an Airman with four domains: mental, physical, social and spiritual. This quarter’s CAF Day focuses...
 
 

Academy introduces computer network security major

U.S. AIR FORCE ACADEMY, Colo. (AFNS) — Even as the U.S. Air Force Academy has reduced the number of majors it offers recently, it has instituted a new program aimed at helping the Air Force fly, fight and win in cyberspace. The computer network security major touches on topics designed to help cadets understand what...
 
 
(U.S. Air Force photo/Airman 1st Class Benjamin Raughton)

HPV vaccine provides important safeguards

BETHESDA, Md. – Human papillomavirus is the most common sexually transmitted virus in the United States. It can lead to cervical and anal cancer — which, combined, account for more than 250,000 deaths worldwide each yea...
 

 

Culture change: Aviation safety in healthcare

Langley Air Force Base, Va.  — The Air Combat Command Surgeon General’s office pioneered a program bringing operational risk management and flight line safety procedures into hospitals and dental squadrons across the Air Force. Brig. Gen. Daniel Wyman, Air Combat Command Surgeon General and a team of ACC aerospace physiologists, well-versed in operational risk management...
 
 

Team works to solve POV shipment issues

SCOTT AIR FORCE BASE, Ill. (AFNS) — Military Surface Deployment and Distribution Command and U.S. Transportation Command are standing up a team of transportation experts this week to quickly address the most significant challenges and concerns military customers are facing when shipping their privately owned vehicles. On May 1, International Auto Logistics, known as IAL,...
 
 

Summer car care tips keep car running, looking good

LUKE AIR FORCE BASE, Ariz. — As the red mercury in thermometers continues to rise, many of the objects we use in our everyday lives take a beating from the weather shift in Arizona. From the large dust storms, monsoon downpours and scorching heat of the desert sun, a car takes the brunt of the...
 




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