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WAPS Testing > Chapter 18 2013 > Flashcards

Chapter 18 2013 Flashcards

0
Q

Which principles should a successful cardiovascular exercise program include

A

Frequency, intensity, duration, and mode

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1
Q

What are the five major components of fitness

A

Aerobic, body comp, muscular strength, muscular endurance, flexibility

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2
Q

Refers to how often one exercises

A

Frequency

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3
Q

Refers to how hard one exercises

A

Intensity

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4
Q

What is the minimum training intensity

A

50% of the volume of oxygen (VO2) Max

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5
Q

The time spent exercising

A

Duration

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6
Q

Type of exercise

A

Mode

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7
Q

Maximum heart rate equals

A

220-age

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8
Q

Bottom threshold of the target heart rate =

A

MHRx.70

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9
Q

Top threshold of the target heart rate=

A

MHRx.90

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10
Q

Successful strength and endurance training program should include the principles of what

A

Specificity, regularity, recovery, balance, and variety

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11
Q

What is the recommended recovery period for the same muscle group

A

48 Hours

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12
Q

What is the recommended recovery time between sets

A

30-180 sec

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13
Q

How long should you stretch each major joint pre-workout

A

5-10 second

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14
Q

How long should you hold each stretch during cooldown

A

10-15 sec

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15
Q

What is the minimum required score to pass PT

A

75 or greater while meeting all minimum components scores

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16
Q

How many points is your aerobic fitness portion

A

60

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17
Q

How many points in body composition

A

20

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18
Q

How many points for push-ups and situps

A

10+10=20

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19
Q

If an airman deploys with a satisfactory or excellent fitness assessment score at what point will exempt be marked on the EPR

A

first day of month 7 or 13

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20
Q

If an Airmen receives fitness level of unsatisfactory, a composite score of less than 75 or one comp min is not met when must they retest

A

Within 90 days

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21
Q

What is the timeline for completing the fitness screening questionnaire

A

Earlier than 30 and no later than seven days prior to assessment

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22
Q

For how long after pregnancy are members exempt from testing

A

180 days

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23
Q

What is the test window on any given day

A

3-hours

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24
Q

If extenuating circumstances occur within how many days within how many days must all components be completed

A

5 Duty days

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25
Q

What is the minimum resting period Between component

A

Three minutes

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26
Q

Who manages the balanced eating, workout effectively, and living longer (be well) program

A

The HAWC

27
Q

Who oversees the administration of the fitness program for the unit, notifies the commander if a member fails, provides fitness metrics and status reports

A

The UFPM

28
Q

How often must the UFPM provide unit status reports of fitness to the commander

A

Monthly

29
Q

When must a PTL receive training

A

Prior to conducting fitness assessments, annually, and upon changing the duty station

30
Q

Essential calorie containing nutrients

A

Macronutrients

31
Q

What are the three main types of macronutrients

A

Carbs, fats, protein

32
Q

What macronutrient is known as the energy powerhouse

A

Carbs

33
Q

What macronutrient supply amino acids

A

Proteins

34
Q

Which macronutrient provides a ready source of energy, build cell walls, transports and stores fat-soluble vitamins, insulates, and protects vital organs

A

Fats

35
Q

How much the human body is made up of water

A

50%

36
Q

What is the formula to determine water intake

A

Weight/2 = OZ of water per day

37
Q

How long before exercise should a pre-exercise meal be consumed

A

3-4 hours

38
Q

How long before exercise should a pre-exercise snack be consumed

A

30-60 min

39
Q

You should have a post exercise snack within how many minutes

A

15-60

40
Q

Is an individual in the ADAPT program worldwide qualified

A

No

41
Q

What BAC defines impaired driving

A

0.05-0.10

42
Q

What BAC falls under drunk driving and causes you to lose your driving privileges for one year

A

0.10

43
Q

What are the five basic identification methods of substance-abuse

A

Med referrals, commander ID, drug testing, medical purposes, self ID

44
Q

What is one of the most critical components to members substance-abuse treatment

A

The treatment team meeting

45
Q

Who makes up a substance-abuse members treatment team

A

Cmdr., supervisor, members counselor, medical consultants, other appropriate agencies, and the member

46
Q

How many annual deaths is tobacco use responsible for

A

1 in 5

47
Q

Name the three US Tricare regions

A

North south and west

48
Q

Name the three overseas Tricare regions

A

Eurasia-Africa, Latin America and Canada, Pacific

49
Q

Name the four types of Tricare plans

A

Prime, prime remote, standard and extra, Young adult

50
Q

What is the distance from MTF to receive Tricare prime remote

A

50 miles a one hour drive time

51
Q

What is the primary demographic of an individual who might commit suicide

A

The perception of a lack of belongingness with work connectedness to others

52
Q

Risk factors of suicide

A

Unmanageable stress, difficulty coping, lack of support, substance-abuse, difficulty sleeping or depression are

53
Q

Who Commissioned the suicide prevention program and when

A

Gen. Moorman, 1996

54
Q

Two forums for cross organizational review and resolution of issues that impact the readiness of forces and quality-of-life

A

Community action information board and integrated delivery system

55
Q

What are the three components of the ACE model in suicide prevention

A

Ask Care Escort

56
Q

Six components of PTSD

A

Exposure, flashbacks, numbing, hypervigilance, symptoms greater than one month, significant distress or impairment

57
Q

How can a unit enhance their psychological resilience to PTSD

A

Engaging realistic training and strengthen perceived ability to cope

58
Q

Name four types of treatments for PTSD

A

Cognitive processing therapy, prolonged exposure therapy, Eye movement desensitization, selective serotonin reuptake inhibitor

59
Q

Type of stress resulting from exhilarating experiences such as winning and achieving

A

Eustress

60
Q

What are two major areas of stressors

A

Organizational and extra organizational

61
Q

Name the five individual stress management methods

A

Planning, time management, overload avoidance, relaxation, exercise and good nutrition

62
Q

Name five organizational stress management method

A

Job design, work environment, communication, selection and job placement, substance-abuse

63
Q

Within how many days returning will individuals in process with their personal readiness function

A

2 duty days

64
Q

If deployed when will a member be marked “DOES NOT MEET STANDARDS”

A

If they deploy with a failing score and 91 days have not elapsed since failure.

WAPS Testing (35 decks)

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