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PDG advisor > Section 18B - Physical Fitness and Fitness Components > Flashcards

Section 18B - Physical Fitness and Fitness Components Flashcards

1
Q

Why is being physically fit more than just passing the Air Force Fitness Assessment?

A

Being physically fit ensures every Airman can properly support the Air Force mission while performing at optimal capacity.

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2
Q

The fitness program’s goal is to motivate year-round physical conditioning. What does the program emphasize?

A

Total fitness. (This includes proper aerobic conditioning, muscular, fitness training and healthy eating.)

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3
Q

What the five major components of fitness?

A

1) Cardiorespiratory endurance; 2) body composition; 3) muscular strength; 40 muscular endurance; and 5) flexibility. (Warm-up and cool-down are also essential components of a complete physical fitness program.)

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4
Q

What is cardiorespiratory endurance?

A

Sometimes called aerobic fitness, it is the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods.

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5
Q

Body _______ measures your relative amounts of fat and fat-free tissue.

A

Composition

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6
Q

What is muscular strength?

A

The maximum force generated by a specific muscle or muscle group.

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7
Q

What is muscular endurance?

A

A muscle group’s ability to contract repeatedly over a period of time to cause a muscular fatigue.

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8
Q

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

A

Flexibility

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9
Q

What four principles should a successful cardiovascular exercise program employ?

A

The principles of 1) frequency; 2) intensity; 3) duration; and 4) mode.

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10
Q

Effective cardiorespiratory conditioning is best accomplished with _____ to ______ adequately intense workouts per week.

A

Three to five

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11
Q

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

A

Three to five.

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12
Q

Fitness leaders must beware of the dangers of ____ since the risk of injury increases with increasing workout duration and intensity.

A

Overtraining.

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13
Q

Improvements in cardiovascular fitness are directly related to the ____ of the exercise being performed.

A

Intensity.

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14
Q

What is the minimum training intensity required in an exercise session?

A

50% of Volume of Oxygen (VO2) max, sometimes referred to as the “training threshold.”

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15
Q

Target Heart Rate (THR) corresponds to an intensity sufficient to achieve cardiorespiratory improvement. (T/F)

A

True.

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16
Q

In cardiovascular training, how do you calculate your Target Heart Rate (THR)?

A

Subtract your age from 220. Then multiply by .7 to find the bottom THR and by .9 to find the top THR.

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17
Q

A Target Heart Rate (THR) of 70% to 90% of one’s theoretical Maximum Heart Rate (MHR) is equivalent to ____ to ____ of one’s Volume of Oxygen (VO2) max.

A

50 to 85%.

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18
Q

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

A

Duration. (The more intense the activity, the short the time needed to produce or maintain the training effect.)

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19
Q

Only sustained activities requiring a large amount of exercise using large muscle groups will improve cardiovascular fitness. Give several examples.

A

Running, rowing, jogging, vigorous walking, jumping rope, stationary cycling, swimming and stair climbing.

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20
Q

Successful muscular strength and endurance programs employ what five principles?

A

The principles of 1) specificity; 2) regularity; 3) recovery; 4) balance; and 5) variety.

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21
Q

The principle of ____ dictates you provide resistance to the muscle groups that need to be strengthened.

A

Specificity. (Strengthening muscles used in work-related movements can improve job performance.)

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22
Q

The principles of specificity states: If an Airman wishes to improve performance for a work-related task, then strengthening the identified muscles will ensure maximum carryover values for his other ____ tasks.

A

Warrior tasks.

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23
Q

Exercise must be done regularly to produce a training effect. How many workouts per week produce optimal gains in strength?

A

Three workouts per week.

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24
Q

Can an Airman maintain a moderate level of strength by doing proper strength workouts only once a week?

A

Yes, for a short period of time, if he or she has already established a strong baseline level of muscular fitness.

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25
Q

An Airman who exercises three times per week achieves optimal muscle strength gains when exercising different muscle groups at each workout. (T/F)

A

False. (Gains will be minimal as the principal of regularity is violated.)

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26
Q

How many times a week should an Airman exercise the same muscle group?

A

A minimum of two time per week.

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27
Q

Why should there be at least a 48-hour recovery period between working the same muscle groups?

A

So the muscles have time to adapt.

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28
Q

Consecutive days of hard resistance training for the same muscle group can be ____.

A

Detrimental. (Strength training can be done everyday, but only if the muscle groups are rotated so the same muscles are not trained consecutively.)

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29
Q

Normally, the recovery between sets in muscular strength training should be between ____ to ____ seconds.

A

30 to 180.

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30
Q

The principle of ____ states that a strength-training program should work all major muscle groups in both the upper and lower body.

A

Balance.

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31
Q

The principle of balance indicates that you should work opposing muscle groups during strength training. Why?

A

It ensures good muscle strength and may reduce the risk of injury. (For example, follow an overhead press with a lat. pulldown exercise.)

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32
Q

In a strength-training program, exercises should target larger muscle groups first. (T/F)

A

True. (If smaller muscle groups are worked first, they will be exhausted and too weak to handle the resistance needed to overload the large muscle groups.)

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33
Q

What is the principle of variety in strength and endurance programs?

A

Enhance results by using different types of equipment and exercises and altering volume and intensity.

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34
Q

To enhance variety, change your muscular conditioning to ____-resisted exercises or another form of resistance training.

A

Partner-resisted.

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35
Q

While adding variety to a strength-training program can be beneficial, why should Airmen avoid frequent wholesale changes?

A

They may become frustrated if they do not have enough time to adapt or see improvements in strength.

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36
Q

Prevent injury and muscle soreness with a good ____ at the beginning and ____ at the end of exercise.

A

Warm-up and cool down.

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37
Q

During the warm up, perform slow joint rotation exercises. This will help increase the joint’s ____ of ____.

A

Range of motion. (Work each major joint for 5 to 10 seconds.)

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38
Q

The preferred time for flexibility stretching is before the exercise session. (T/F)

A

False. (Overstretching prior to session can compromise joint integrity.)

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39
Q

When is the best time to improve your flexibility by stretching?

A

After exercising, when your muscles are warmest.

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40
Q

Hold stretching positions for ____ to ____ seconds during cool-down.

A

10 to 15 seconds. (Relax the stretch, then repeat for maximum benefit.)

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41
Q

What are the two most important factors in maintaining a positive body composition and losing excessive body fat?

A

Exercise and diet.

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42
Q

A realistic weight loss goal is one to two pounds a week. How is this best accomplished?

A

By reducing caloric intake and increasing energy expenditure.

43
Q

Why is dieting without exercise an ineffective way to lost weight?

A

Your body may believe it is being starved and attempt to conserve its fat reserves by slowing its metabolism.

44
Q

Airmen should minimize their daily caloric intake yet consume all major food groups. What is the minimum caloric intake for Airmen not under medical supervision?

A

At least 1,500 for men or 1,200 for women.

45
Q

Why don’t fad diets and devices or skipping meals produce long-term fat loss?

A

Most weight lost is water and lean uncle tissue, not fat. (Safely losing fat takes time and patience.)

46
Q

In addition to burning calories, exercise helps the body maintain muscle mass. (T/F)

A

True. (It may also keep the body’s metabolic rate high.)

47
Q

____ exercise, which uses lots of oxygen, is the best to burn fat.

A

Aerobic. (Anaerobic activities like sprinting and lifting heavy weights burn little, if any, fat.)

48
Q

Why is exercising alone ineffective for weight loss?

A

Exercise does not burn enough fat on it’s own to cause significant weight loss.

49
Q

What activities are included in a good dynamic warm-up before vigorous exercise?

A

Airmen should take five to seven minutes slowly 1) jogging or walking; 2) rotating joints; and 3) mimicking the activities to be performed.

50
Q

Why is it important to slowly return the body to its resting state after exercise?

A

Stopping suddenly after vigorous exercise can potentially lead to health complications.

51
Q

How should you cool-down after exercising?

A

1) Repeat the dynamic warm-up activities; 2) be careful not to overstretch; and 3) hold stretched for 15-30 seconds or more to improve flexibility.

52
Q

Do not limit ____ training to cool-down periods only.

A

Flexibility. (Stretching takes very little time relative to the benefits gained and can be done at home or work.)

53
Q

A job that requires repetitive movements, or is more sedentary, decreases tension in specific muscle groups. (T/F)

A

False. (Tension increases in the specific muscle groups and mild stretching throughout the day can help.)

54
Q

Commander-driven physical fitness training is the backbone of the Air Force physical fitness program. What does it promote?

A

1) Aerobic and muscular fitness; 2) flexibility; and 3) optimal body composition.

55
Q

____ is crucial during PT and testing.

A

Safety.

56
Q

A PT program must exceed members’ current fitness level to encourage and promote progress t a higher one. (T/F)

A

False. (The PT program must meet members’ current fitness level.)

57
Q

How is the PT program’s effectiveness measured?

A

With the 1) 1.5 mile timed run; 2) 1-mile walk; 3) Abdominal Circumference (AC); 4) pushup and sit-up tests. (Do not limit training to these tests.)

58
Q

The unit fitness program develops general fitness, prevents ____ and decreases repetitive strain injuries.

A

Boredom.

59
Q

How can the unit PT program ensure a safe training environment?

A

By assessing 1) traffic patterns; 2) temperature; 3) water availability; 4) first aid availability; 5) awareness of emergency procedures; 6) individual medical limitations and ability levels; and 7) use of headphones or other personal equipment.

60
Q

What are the three components of the composite fitness score, used to determine overall fitness based on?

A

1) Aerobic fitness; 2) muscular strength/endurance; and 3) body composition using the Abdominal Circumference (AC) measurements.

61
Q

A composite fitness score of ____, in addition to meeting the minimum component score, represents the minimum acceptable health, fitness and readiness level.

A

75 or greater. (Though health and readiness benefits continue to accrue with increasing fitness levels.)

62
Q

____ -and gender specific fitness score charts are provided in AFI 36-2905, Fitness Program.

A

Age.

63
Q

Scoring the minimum component values in all components will generate enough points to earn a composite score of 75 or greater. (T/F)

A

False. (The minimum components are established to ensure members avoid “asymmetrical fitness.”)

64
Q

The fitness composite score (ranging from 0 to 100) is calculated from what four component scores?

A

1) Aerobic Fitness Assessment (FA) (60 points maximum); 2) body composition (20 points maximum); 3) pushups (10 points maximum); and 4) sit-ups (10 points maximum).

65
Q

How do you calculate a member’s fitness composite score when their medical profile prohibits them from completing one or more of the fitness test components?

A

Based on the remaining components. (Multiply total component points by 100, then divide by total possible points.)

66
Q

Members complete a composite Fitness Assessment (FA) every three months. (T/F)

A

False. (They must complete it biannually.)

67
Q

____ to the composite Fitness Assessment (FA) temporarily categorize members as unable or unavailable to train or test for reasons beyond their or their commanders control.

A

Exemptions.

68
Q

Who grants PT component exemptions based on medical recommendations?

A

The commander, in consultation with the Exercise Physiologist/Fitness Program Managers (EP/FPM).

69
Q

How do increased fitness levels optimize performance in deployed environment?

A

They allow Airmen to tolerate extremes in temperature, fatigue and stress.

70
Q

Identify the four fitness levels and the score range for each.

A

1) Excellent (all four components) - composite score equals or exceeds 90; 20 Excellent (three or less components) - composite score equals or exceeds 90; 3) Satisfactory - composite score between 75 and 89.99; and 5) Unsatisfactory - composite score below 75 and/or one component minimum not met.

71
Q

When do Airmen who receive an excellent in all four components retest?

A

Within 12 months.

72
Q

When do Airmen with unsatisfactory fitness levels retest?

A

Within 90 days of their initial assessment.

73
Q

Members must have a current fitness score on file before deployment. (T/F)

A

True.

74
Q

When is the only time “exempt” should be marked on an Airmen’s Fitness Assessment (FA)?

A

The Airman’s current FA expires while deployed where testing is not possible or did not volunteer to test at a locate where FAs are available.

75
Q

Any Fitness Assessment (FA) ____ is annotated in the Air Force Fitness Management System (AFFMS) and considered against the Airman.

A

Failure.

76
Q

Airmen who reach ____ days after receiving an Unsatisfactory Fitness Assessment (FA) score, but before the evaluation closes out, will no longer have a current evaluation and will be marked “exempt.”

A

91 days.

77
Q

What is marked on the Fitness Assessment (FA) if an Airman has a current/passing score before deploying and his or her evaluation closes out after the deployment starts?

A

Meets Standards.

78
Q

Deployed Airmen with Satisfactory or Excellent scores become “exempt” when they reach the ____ day of the month, seven/thirteen calendar months following the previous official Fitness Assessment (FA) rating.

A

First.

79
Q

Who appoints PT Leaders (PTL) to augment the Fitness Assessment Cell (FAC)?

A

Unit Commanders. (Installations develop a local Fitness Assessment (FA) plan that is signed by the installation commander.)

80
Q

Fitness Assessment Cell (FAC) augmentees conduct the Fitness Assessments (FA), but do not test members from their own unit. (T/F)

A

True.

81
Q

The Fitness Assessment Cell (FAC) will conduct the Fitness Assessment (FA) for all Airmen. If no FAC exists, who should conduct the FA?

A

A certified PT Leader (PTL) from another unit.

82
Q

The Fitness Screening Questionnaire (FSQ) should be completed no earlier than ____ calendar days, or ____ days for Air Reserve Component (ARC), but no later than 7 days prior to Fitness Assessment (FA)

A

30; 90

83
Q

Failure to complete the Fitness Screening Questionnaire (FSQ) invalidates the Fitness Assessment (FA). (T/F)

A

False.

84
Q

Medical providers may recommend ____ exemptions from specific physical conditioning programs or a component of the Fitness Assessment (FA).

A

Temporary.

85
Q

Pregnant members will engage in PT and receive nutrition counseling throughout the pregnancy and postpartum period. However, they are exempt from fitness testing during pregnant and for ____ days after delivery.

A

180 days.

86
Q

All Fitness Assessment (FA) test components must be completed within a 3-hour window on the same day or within ____ duty days in extenuating circumstances.

A

Five duty days.

87
Q

Assess muscular fitness after the 1-mile walk, resting at least ____ minutes between components.

A

Three minutes. (The 1.5 mile run can be done before or after the muscular fitness components.)

88
Q

Schedule Fitness Assessment (FA) components to allow adequate ____ for members with irregular or shift work hours.

A

Rest.

89
Q

Which component of the Fitness Assessment (FA) must be assessed first?

A

The body composition component.

90
Q

What does the body composition assessment measure?

A

Your height, weight, and Abdominal Circumference (AC).

91
Q

Where will Fitness Assessment Cell (FAC) members or trained augmentees take the Abdominal Circumference (AC) measurement?

A

In a private room or partitioned area.

92
Q

The ____ assessment is a 1.5 mile timed run or, if medically exempt, 1-mile walk.

A

Aerobic. (1-mile walk is the only authorized alternate assessment for Regular Air Force or Air Reserve Component (ARC) members.)

93
Q

How are upper body and abdominal muscular strength/endurance measured?

A

With a one-minute timed pushup test for the upper body and a one-minute timed sit-up test for the abdominals.

94
Q

Physical fitness education will be incorporated into training programs and unit PT. (T/F)

A

True.

95
Q

Ongoing ____ emphasis and a supportive environment are essential to maintaining force health and fitness.

A

Commander.

96
Q

What program is managed by the Health and Wellness Center (HAWC) and is mandatory for all Air Force members with an unsatisfactory score?

A

The Balanced Eating, Work OUt Effectively, Living Longer (BE WELL) Program.

97
Q

The installation ____ must promote a healthy lifestyle and optimal nutrition, body composition and fitness for all members.

A

Environment.

98
Q

Who makes the unit PT program a success?

A

The unit commander, Unit Fitness Program Manager (UPFM), PT Leader (PTL), immediate supervisor and each individual.

99
Q

What is the unit commander’s role in the PT program?

A

He or she 1) promotes, supports and ensures the integrity of the fitness program; and 2) provides an environment conducive to healthy lifestyle choices; 3) encourages participation in physical fitness during the duty day; and 4) implements and maintains the PT program.

100
Q

What is the Unit Fitness Program Manager’s (UFPM) role in the PT program?

A

To 1) oversee the administration of the unit fitness program; 2) notify the unit commander of members who fail to attend scheduled fitness appointments; and 3) provide monthly fitness metrics and unit status reports to the unit commander.

101
Q

How frequently does the PT Leader (PTL) attend a PTL refresher course?

A

Annually, or upon change in duty station.

102
Q

Air Reserve Component (ARC) PT Leaders (PTL) receive initial and refresher training from Regular Air Force Exercise Physiologist/Fitness Program Managers (EP/FPM) at co-located bases. How do ARC PTLs complete training when in-person training is not feasible?

A

They complete distance learning truing, coordinated through Air Force Medical Operations Agency and the supporting base EP/FPM.

103
Q

The PT Leaders (PTL) must complete Basic Life Support (BLS) and Automated External Defibrillator (AED) training prior to attending the PTL certification course. (T/F)

A

True. (They must maintain currency while serving as PTLs.)

104
Q

What is each individual’s role in the PT program?

A

Each Air Force member must 1) maintain year round physical fitness through self directed and unit based fitness programs and proper nutrition standards according to AFI 36-2905; 2) meet minimum Air Force fitness standards; and 3) attend all required fitness program appointments.

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