Chapter 18 FIT FORCE

Question 1

Physical Fitness and an active lifestyle support the Air Force mission by

Answer 1

1. increasing productivity
2. optimizing health
3. decreasing absenteeism.

Question 2

Your year-round total fitness conditioning program should include cardiorespiratory fitness, strength, and endurance,

Answer 2

flexibility conditioning, body composition and healthy eating habits.

Question 3

COMMANDER AND SUPERVISORS must incorporate fitness into the Air Force culture to deliver a fit-and-ready force and to establish an environment where members maintain physical fitness and health to meet ____ mission requirements.

Answer 3

Expeditionary

Question 4

Airman should participate in a year-round physical conditioning program that emphasizes total fitness, including

Answer 4

1. Aerobic conditioning
2. Muscular Fitness
3. Healthy eating.

Question 5

Which of the five major fitness components is the ability to perform large muscle, dynamic, moderate to high intensity exercise for prolong periods?

Answer 5

Cardiorespiratory Endurance

Question 6

Which fitness component is the measure of your relative amounts of fats and fat-free tissue?

Answer 6

Body Composition

Question 7

________is the Maximum force generated by a specific muscle of muscle group

Answer 7

Muscular Strength

Question 8

What fitness component is the ability of a muscle group to contract repeatedly over a period of time to cause muscular fatigue?

Answer 8

Muscular Endurance

Question 9

______is the maximum ability to move a joint freely, without pain, through a range of motion.

Answer 9

Flexibility

Question 10

A successful cardiovascular exercise program employs the principles of

Answer 10

1. frequency
2. intensity
3. duration
4. mode

Question 11

Effective cardiovascular conditioning is best accomplished with ____ to _____ adequately intense workouts per week.

Answer 11

3 to 5

Question 12

Fitness Leaders should

Answer 12

1. recognize the need for recovery between hard exercise periods.
2. be aware of the danger of overtraining.
3. recognize that injury risk increases as training intensity and duration increases.

Question 13

________ is the cardiovascular training component that refers to HOW HARD one exercises and directly relates to improvements in cardiovascular fitness.

Answer 13

Intensity

Question 14

Target Heart Rate (THR)

Answer 14

1. The THR corresponds to an intensity sufficient to achieve cardiorespiratory improvement.
2. Calculate your top THR by subtracting your age from 220, then multiplying by 0.70
   * 220 - age = maximum heart rate (MHR)
   * MHR x .70 = % of MHR (bottom threshold)
   * MHR x .90 = % of MHR (top threshold of THR)
3. A THR of 70-90% of one’s theoretical Maximum Heart Rate (MHR) is equivalent to 50-85% of one’s Volume of Oxygen (VO2) max.

Question 15

______ is the time spent exercising with the most benefit occurring in the Target Heart Rate (THR) zone.

Answer 15

Duration

Question 16

Only sustained activities requiring a large amount of exercise using large muscle groups improve cardiovascular fitness such as…

Answer 16

1. running and jogging
2. rowing and jumping rope
3. stationary cycling and stair climbing.