Chapter 18 2013

Question 0

Which principles should a successful cardiovascular exercise program include

Answer 0

Frequency, intensity, duration, and mode

Question 1

What are the five major components of fitness

Answer 1

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

Question 2

Refers to how often one exercises

Answer 2

Frequency

Question 3

Refers to how hard one exercises

Answer 3

Intensity

Question 4

What is the minimum training intensity

Answer 4

50% of the volume of oxygen (VO2) Max

Question 5

The time spent exercising

Answer 5

Duration

Question 6

Type of exercise

Answer 6

Mode

Question 7

Maximum heart rate equals

Answer 7

220-age

Question 8

Bottom threshold of the target heart rate =

Answer 8

MHRx.70

Question 9

Top threshold of the target heart rate=

Answer 9

MHRx.90

Question 10

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

Answer 10

Specificity, regularity, recovery, balance, and variety

Question 11

What is the recommended recovery period for the same muscle group

Answer 11

48 Hours

Question 12

What is the recommended recovery time between sets

Answer 12

30-180 sec

Question 13

How long should you stretch each major joint pre-workout

Answer 13

5-10 second

Question 14

How long should you hold each stretch during cooldown

Answer 14

10-15 sec

Question 15

What is the minimum required score to pass PT

Answer 15

75 or greater while meeting all minimum components scores

Question 16

How many points is your aerobic fitness portion

Answer 16

60

Question 17

How many points in body composition

Answer 17

20

Question 18

How many points for push-ups and situps

Answer 18

10+10=20

Question 19

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

Answer 19

first day of month 7 or 13

Question 20

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

Answer 20

Within 90 days

Question 21

What is the timeline for completing the fitness screening questionnaire

Answer 21

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

Question 22

For how long after pregnancy are members exempt from testing

Answer 22

180 days

Question 23

What is the test window on any given day

Answer 23

3-hours

Question 24

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

Answer 24

5 Duty days

Question 25

What is the minimum resting period Between component

Answer 25

Three minutes

Question 26

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

Answer 26

The HAWC

Question 27

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

Answer 27

The UFPM

Question 28

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

Answer 28

Monthly

Question 29

When must a PTL receive training

Answer 29

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

Question 30

Essential calorie containing nutrients

Answer 30

Macronutrients

Question 31

What are the three main types of macronutrients

Answer 31

Carbs, fats, protein

Question 32

What macronutrient is known as the energy powerhouse

Answer 32

Carbs

Question 33

What macronutrient supply amino acids

Answer 33

Proteins

Question 34

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

Answer 34

Fats

Question 35

How much the human body is made up of water

Answer 35

50%

Question 36

What is the formula to determine water intake

Answer 36

Weight/2 = OZ of water per day

Question 37

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

Answer 37

3-4 hours

Question 38

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

Answer 38

30-60 min

Question 39

You should have a post exercise snack within how many minutes

Answer 39

15-60

Question 40

Is an individual in the ADAPT program worldwide qualified

Answer 40

No

Question 41

What BAC defines impaired driving

Answer 41

0.05-0.10

Question 42

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

Answer 42

0.10

Question 43

What are the five basic identification methods of substance-abuse

Answer 43

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

Question 44

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

Answer 44

The treatment team meeting

Question 45

Who makes up a substance-abuse members treatment team

Answer 45

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

Question 46

How many annual deaths is tobacco use responsible for

Answer 46

1 in 5

Question 47

Name the three US Tricare regions

Answer 47

North south and west

Question 48

Name the three overseas Tricare regions

Answer 48

Eurasia-Africa, Latin America and Canada, Pacific

Question 49

Name the four types of Tricare plans

Answer 49

Prime, prime remote, standard and extra, Young adult

Question 50

What is the distance from MTF to receive Tricare prime remote

Answer 50

50 miles a one hour drive time

Question 51

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

Answer 51

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

Question 52

Risk factors of suicide

Answer 52

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

Question 53

Who Commissioned the suicide prevention program and when

Answer 53

Gen. Moorman, 1996

Question 54

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

Answer 54

Community action information board and integrated delivery system

Question 55

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

Answer 55

Ask Care Escort

Question 56

Six components of PTSD

Answer 56

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

Question 57

How can a unit enhance their psychological resilience to PTSD

Answer 57

Engaging realistic training and strengthen perceived ability to cope

Question 58

Name four types of treatments for PTSD

Answer 58

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

Question 59

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

Answer 59

Eustress

Question 60

What are two major areas of stressors

Answer 60

Organizational and extra organizational

Question 61

Name the five individual stress management methods

Answer 61

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

Question 62

Name five organizational stress management method

Answer 62

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

Question 63

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

Answer 63

2 duty days

Question 64

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

Answer 64

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