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38 Cards in this Set
- Front
- Back
What is the goal of the fitness program?
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motivate all members to participate in a year round physical conditioning program including aerobic, muscular, and healthy eating
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What's the five major components of fitness?
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Cardiorespiratory endurance
Body composition Muscular strength Muscular endurance Flexibility |
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What are two essential components of a complete fitness program?
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Warm up and cool down
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What are the feour principles of a successful cardiovascular program?
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Frequency
Intensity Duration Mode |
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What is the minimum training intensity required in an exercise session?
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50% of VO2 max (training threshold)
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What does duration measure?
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The time spent exercising in the THR zone
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Requirements of activities to improve cardiovascular fitness?
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Large volume of exercise
Large muscle groups |
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What are the five principles of a successful strength and endurance program?
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Specificity
Regularity Recovery Balance Variety |
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How long shold a normal recovery time be?
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30 to 180 seconds
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Many activity-related injuries have their root in a lack of ____________
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Flexibility
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What's the two steps for a good warm up?
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Jog in place for 1-2 minutes
Slow joint rotation forr 5-10 seconds Mimic activities to perform |
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What should you do immediately following your exercise session?
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Stretch
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How long should you hold a stretch?
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10-15 seconds
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What is the best way to lose excess body fat?
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Exercise and diet
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What's a realistic goal in losing weight?
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1-2 pounds a week
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Minimum calories for men/women?
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1,500: men
1,200: women |
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When is fat best utilized?
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During aerobic exercise
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How many calories in 1 pound of fat?
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3,500
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What is the backbone of the AF fitness program?
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Commander-driven fitness training
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What AFI governs the fitness program?
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36-2905
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What is needed to pass a fitness test?
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75 or greater
Meeting minimum component scores |
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What is the point breakdown in a fitness assessment?
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60 points for run
20 for body composition 10 for push ups 10 for sit ups |
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Composite scores represent a _____________ fitness level
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Health-based
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Members must have a current fitness score on file ________ to ________
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Prior to deployment
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What do you need to only require a fitness test every 12 months?
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Excellent on ALL FOUR components
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What if you only get an excellent on three components?
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Test in SIX months
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When must you retest after failing a PT test?
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Within 90 days
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T/F: FAC augmentees can test members from their own unit
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False
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When should the FSQ be completed?
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No earlier than 30 days (90 for ARC)
No later than 7 days |
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How long are pregnant members exempted from fitness testing?
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180 days after the delivery date
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All components of the FA must be completed within a __________ window
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3-hour
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If an FA is delayed, when must it be completed?
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Within 5 duty days
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Reserve members must be in a _________ for assessments
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Duty status
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Medically exempt members must complete a ________?
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1-mile walk
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Who manages the BE WELL program?
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HAWC
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What mandatory for all members who fail their FA?
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BE WELL program
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Who oversees the administration of the fitness program for the unit, notifies the commander of failures to attend, and provides fitness metrics to the unit commander?
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Unit Fitness Program Manager
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Who oversees and conducts the fitness program and maitnains currency by receiving refresher courses?
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Physical Training Leader
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