HAWC assists Airmen with fitness, test scores

  • Published
  • By Senior Airman Kali L. Gradishar
  • 52nd Fighter Wing Public Affairs
SPANGDAHLEM AIR BASE, Germany --  With Air Force physical fitness standards shifting, the Health and Wellness Center is doing its part to ensure Sabers are ready for the physical fitness test.

"The HAWC briefs units by request on how to improve their fitness scores or reduce body mass," said Jessica Griffith, HAWC exercise physiologist and fitness program manager. The HAWC and Skelton Memorial Fitness Center have a variety of classes to improve fitness levels and become better prepared for upcoming changes to the physical fitness test.

Revisions to the Air Force fitness program take effect Jan. 1, 2010, according to the Air Force Personnel Center Web site. These modifications, improvements and upgrades will bring about some of the most significant changes to fitness standards in the last five years and shift a greater level of responsibility for maintaining year-round physical fitness to all Airmen.

Under the new fitness program Airmen will get tested twice a year by hired 52nd Force Support Squadron people, or fitness assessment cell staff, said Ms. Griffith. While the test is still comprised of 100 points, with a passing score of 75, the minimums for each component must be met in order to pass.

"This means that if you max out the aerobic portion, body composition and sit-ups, and not meet the minimum requirements for push-ups, then you fail the test," she said.

Members receive age and gender-specific composite scores based on maximum component scores, which were previously 50 points for aerobic, 30 points for body composition, 10 points for push-ups and 10 points for sit-ups. Now, the aerobic and body composition maximum points are 60 and 20, respectively.

The change also brought about a difference in compensation for those who are unable to complete the 1.5 mile run.

"The ergo bike is going away, and so is the three-mile walk," Ms. Griffith said. "Members on a profile will complete a one-mile walk."

Below are recommendations for PFT preparation:

If form is comprised while doing push-ups, do push-ups on knees, rather than feet
"The standard is to bring your arms to a 90-degree angle and that's what the fitness assessment cell staff are going to look for," Ms. Griffith noted. "Doing ten push-ups at 90 degrees is a lot better than doing 20 in bad form."

Don't forget to train your lower back
"Sit-ups and push-ups challenge the entire body, so if the core is strong you'll perform better," the exercise physiologist said. "If the lower back fatigues easily, it will be much harder to keep proper form while doing push-ups and sit-ups."

Make sure to do push-ups, sit-ups and the run all in the same session
"It would be best to do this about three times a week" to get used to grouping the test components in one period, she said.

Prepare for two miles instead of 1.5
"Doing this prepares the body to be able to go longer and faster. It's like overly preparing for a test, studying more than you have to in order to get a good grade. If your body is prepared to run two miles, you'll have more energy to complete 1.5 miles," Ms. Griffith said.

Run outside
"It's important to get your body used to being outside in colder weather. Have a good warm-up, like two laps around the track," Ms. Griffith said. Cold weather may not be the most pleasant environment to run in, but "you just have to go out and do it."

Cover your hands and head, because that's where a majority of heat escapes, she said.

Along with practicing each component, it could also be beneficial to attend fitness classes offered at the Skelton Memorial Fitness Center.

"You can pair the physical fitness test practice with the sports conditioning class, spinning or a core/lower back class," Ms. Griffith said.

For a schedule of fitness classes, pick up a pamphlet at the fitness center.