Section 18B - Physical Fitness and Fitness Components

Question 1

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

Answer 1

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

Question 2

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

Answer 2

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

Question 3

What the five major components of fitness?

Answer 3

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.)

Question 4

What is cardiorespiratory endurance?

Answer 4

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

Question 5

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

Answer 5

Composition

Question 6

What is muscular strength?

Answer 6

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

Question 7

What is muscular endurance?

Answer 7

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

Question 8

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

Answer 8

Flexibility

Question 9

What four principles should a successful cardiovascular exercise program employ?

Answer 9

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

Question 10

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

Answer 10

Three to five

Question 11

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

Answer 11

Three to five.

Question 12

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

Answer 12

Overtraining.

Question 13

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

Answer 13

Intensity.

Question 14

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

Answer 14

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

Question 15

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

Answer 15

True.

Question 16

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

Answer 16

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

Question 17

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.

Answer 17

50 to 85%.

Question 18

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

Answer 18

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

Question 19

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

Answer 19

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

Question 20

Successful muscular strength and endurance programs employ what five principles?

Answer 20

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

Question 21

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

Answer 21

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

Question 22

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.

Answer 22

Warrior tasks.

Question 23

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

Answer 23

Three workouts per week.

Question 24

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

Answer 24

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

Question 25

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

Answer 25

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

Question 26

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

Answer 26

A minimum of two time per week.

Question 27

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

Answer 27

So the muscles have time to adapt.

Question 28

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

Answer 28

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

Question 29

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

Answer 29

30 to 180.

Question 30

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

Answer 30

Balance.

Question 31

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

Answer 31

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

Question 32

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

Answer 32

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.)

Question 33

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

Answer 33

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

Question 34

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

Answer 34

Partner-resisted.

Question 35

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

Answer 35

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

Question 36

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

Answer 36

Warm-up and cool down.

Question 37

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

Answer 37

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

Question 38

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

Answer 38

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

Question 39

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

Answer 39

After exercising, when your muscles are warmest.

Question 40

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

Answer 40

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

Question 41

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

Answer 41

Exercise and diet.

Question 42

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

Answer 42

By reducing caloric intake and increasing energy expenditure.

Question 43

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

Answer 43

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

Question 44

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?

Answer 44

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

Question 45

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

Answer 45

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

Question 46

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

Answer 46

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

Question 47

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

Answer 47

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

Question 48

Why is exercising alone ineffective for weight loss?

Answer 48

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

Question 49

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

Answer 49

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

Question 50

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

Answer 50

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

Question 51

How should you cool-down after exercising?

Answer 51

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.

Question 52

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

Answer 52

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

Question 53

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

Answer 53

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

Question 54

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

Answer 54

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

Question 55

____ is crucial during PT and testing.

Answer 55

Safety.

Question 56

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

Answer 56

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

Question 57

How is the PT program's effectiveness measured?

Answer 57

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.)

Question 58

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

Answer 58

Boredom.

Question 59

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

Answer 59

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.

Question 60

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

Answer 60

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

Question 61

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

Answer 61

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

Question 62

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

Answer 62

Age.

Question 63

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

Answer 63

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

Question 64

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

Answer 64

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).

Question 65

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?

Answer 65

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

Question 66

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

Answer 66

False. (They must complete it biannually.)

Question 67

____ 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.

Answer 67

Exemptions.

Question 68

Who grants PT component exemptions based on medical recommendations?

Answer 68

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

Question 69

How do increased fitness levels optimize performance in deployed environment?

Answer 69

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

Question 70

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

Answer 70

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.

Question 71

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

Answer 71

Within 12 months.

Question 72

When do Airmen with unsatisfactory fitness levels retest?

Answer 72

Within 90 days of their initial assessment.

Question 73

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

Answer 73

True.

Question 74

When is the only time "exempt" should be marked on an Airmen's Fitness Assessment (FA)?

Answer 74

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.

Question 75

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

Answer 75

Failure.

Question 76

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."

Answer 76

91 days.

Question 77

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?

Answer 77

Meets Standards.

Question 78

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.

Answer 78

First.

Question 79

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

Answer 79

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

Question 80

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

Answer 80

True.

Question 81

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

Answer 81

A certified PT Leader (PTL) from another unit.

Question 82

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)

Answer 82

30; 90

Question 83

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

Answer 83

False.

Question 84

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

Answer 84

Temporary.

Question 85

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.

Answer 85

180 days.

Question 86

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.

Answer 86

Five duty days.

Question 87

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

Answer 87

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

Question 88

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

Answer 88

Rest.

Question 89

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

Answer 89

The body composition component.

Question 90

What does the body composition assessment measure?

Answer 90

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

Question 91

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

Answer 91

In a private room or partitioned area.

Question 92

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

Answer 92

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

Question 93

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

Answer 93

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

Question 94

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

Answer 94

True.

Question 95

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

Answer 95

Commander.

Question 96

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

Answer 96

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

Question 97

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

Answer 97

Environment.

Question 98

Who makes the unit PT program a success?

Answer 98

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

Question 99

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

Answer 99

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.

Question 100

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

Answer 100

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.

Question 101

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

Answer 101

Annually, or upon change in duty station.

Question 102

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?

Answer 102

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

Question 103

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)

Answer 103

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

Question 104

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

Answer 104

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.