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