Chapter 18 2013 Flashcards Preview

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Flashcards in Chapter 18 2013 Deck (65):
0

What are the five major components of fitness

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

1

Which principles should a successful cardiovascular exercise program include

Frequency, intensity, duration, and mode

2

Refers to how often one exercises

Frequency

3

Refers to how hard one exercises

Intensity

4

What is the minimum training intensity

50% of the volume of oxygen (VO2) Max

5

The time spent exercising

Duration

6

Type of exercise

Mode

7

Maximum heart rate equals

220-age

8

Bottom threshold of the target heart rate =

MHRx.70

9

Top threshold of the target heart rate=

MHRx.90

10

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

Specificity, regularity, recovery, balance, and variety

11

What is the recommended recovery period for the same muscle group

48 Hours

12

What is the recommended recovery time between sets

30-180 sec

13

How long should you stretch each major joint pre-workout

5-10 second

14

How long should you hold each stretch during cooldown

10-15 sec

15

What is the minimum required score to pass PT

75 or greater while meeting all minimum components scores

16

How many points is your aerobic fitness portion

60

17

How many points in body composition

20

18

How many points for push-ups and situps

10+10=20

19

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

first day of month 7 or 13

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

Within 90 days

21

What is the timeline for completing the fitness screening questionnaire

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

22

For how long after pregnancy are members exempt from testing

180 days

23

What is the test window on any given day

3-hours

24

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

5 Duty days

25

What is the minimum resting period Between component

Three minutes

26

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

The HAWC

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

The UFPM

28

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

Monthly

29

When must a PTL receive training

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

30

Essential calorie containing nutrients

Macronutrients

31

What are the three main types of macronutrients

Carbs, fats, protein

32

What macronutrient is known as the energy powerhouse

Carbs

33

What macronutrient supply amino acids

Proteins

34

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

Fats

35

How much the human body is made up of water

50%

36

What is the formula to determine water intake

Weight/2 = OZ of water per day

37

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

3-4 hours

38

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

30-60 min

39

You should have a post exercise snack within how many minutes

15-60

40

Is an individual in the ADAPT program worldwide qualified

No

41

What BAC defines impaired driving

0.05-0.10

42

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

0.10

43

What are the five basic identification methods of substance-abuse

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

44

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

The treatment team meeting

45

Who makes up a substance-abuse members treatment team

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

46

How many annual deaths is tobacco use responsible for

1 in 5

47

Name the three US Tricare regions

North south and west

48

Name the three overseas Tricare regions

Eurasia-Africa, Latin America and Canada, Pacific

49

Name the four types of Tricare plans

Prime, prime remote, standard and extra, Young adult

50

What is the distance from MTF to receive Tricare prime remote

50 miles a one hour drive time

51

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

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

52

Risk factors of suicide

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

53

Who Commissioned the suicide prevention program and when

Gen. Moorman, 1996

54

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

Community action information board and integrated delivery system

55

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

Ask Care Escort

56

Six components of PTSD

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

57

How can a unit enhance their psychological resilience to PTSD

Engaging realistic training and strengthen perceived ability to cope

58

Name four types of treatments for PTSD

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

59

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

Eustress

60

What are two major areas of stressors

Organizational and extra organizational

61

Name the five individual stress management methods

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

62

Name five organizational stress management method

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

63

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

2 duty days

64

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

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