Fit to fight: The fitness assessment and you Published Oct. 6, 2010 By Airman 1st Class Jessica McConnell Minot Air Force Base Public Affairs MINOT AIR FORCE BASE, N.D. -- Fitness can make or break a successful Air Force career. Being physically fit is a job requirement, and for good reason. Many careers in the Air Force demand Airmen to be physically fit to accomplish their work on a day-to-day basis. Not only does physical fitness matter here, it matters when Airmen are deployed. Imagine getting deployed and not being physically fit enough to carry the weight of individual body armor. Imagine being unable to run for cover when a mortar gets launched over a barbed-wire fence. Even worse, imagine not being strong enough to carry a wounded troop to safety. Air Force Global Strike Command Airmen must be fit to fight. It's imperative. It's a matter of life and death. In order to ensure Airmen maintain the level of fitness required of them under daily and deployed conditions, physical fitness tests are administered ever six months or annually. Anxiety doesn't have to be part of taking the physical assessment test. All it takes is preparation. "Test preparation should be a lifestyle choice, not a cram session and a prayer it all works out," said Stephanie Wheeler, 5th Medical Group Health and Wellness Center health educator. "A healthy lifestyle allows more enjoyment in life by giving you more energy and an overall better outlook." Physical training officials said preparing for the test takes more than just working out a month beforehand. But before preparation comes knowledge. Understanding how the test is conducted helps Airmen train for it. "The fitness assessment test is comprised of four components," said Danielle Helstedt, 5th Force Support Squadron fitness assessment cell fitness tester. "The abdominal circumference is worth 20 points, the sit-ups and push-ups are worth 10 points each and the run or walk test is worth 60 points. The fitness assessment cell emphasizes correct form throughout the test." Core strength is one of the most common areas Airmen seem to struggle with, she added. "Minot Air Force Base currently has a 14 percent failure rate with the sit-up portion of the test," said Ms. Helstedt. One way to improve scores in all areas of the test, not just the sit-up portion, is to concentrate on the core. "Core strength is the key element to all components of the fitness test," said Ms. Wheeler. "A strong core will give you a stable base of performance." "Anyone can perform core strengthening exercises during a normal work day," she said. "Just contracting the abdominal muscles while sitting at a desk can strengthen the core." When it comes to preparing on test day, Airmen need to treat it as an actual workout, not just a task to check off on their to-do list. "I see it all the time," she said. "People come in and don't even warm up or stretch for the test. They don't hydrate or eat anything ahead of time either." Warming up is an important part of preparing for the test. According to the HAWC, warm-ups should involve five to 10 minutes of light activity such as walking, slow jogging or the low-intensity bike. Test-takers should be sure to stretch the whole body before the fitness assessment as well as consider eating a small snack beforehand. The HAWC recommends people have a lean protein with a healthy carbohydrate approximately 30 to 45 minutes prior to and after workouts. "This should be a combination of a carbohydrate and a protein such as yogurt and fruit, cheese and crackers or a banana and milk," said Ms. Wheeler. The HAWC also advises people to follow a regular routine engineered to keep the body in top physical condition. Daily activity is necessary to achieve optimum performance levels. Conditioning doesn't always need to take place in the gym either. "I personally can't do the whole gym thing," Ms. Wheeler said. "I would rather be outside doing something. I love hiking and riding my bike. I always make time to walk my dog too." "The main thing is to make time to do physical activity, no matter what it is," Ms. Wheeler added. "Even in the cold weather here, people can still find things to do outside. Skiing and ice skating are great ways to exercise outdoors during the winter." Other steps to follow include checking individual progress on a regular basis, wearing the right shoes and socks according to an individual's needs and always seeking out more information on fitness when needed. For extra help with running, the HAWC and FAC offer a running clinic at the Fitness Center every third Wednesday of the month from 7:30 to 10 a.m. Remember, staying fit doesn't mean going to the gym and slaving away every day. It can be fun too. Fitness not only improves an Airman's ability to work hard in the Air Force, it also improves their overall outlook in life, something everyone should strive for no matter what their job may be. [Editors note: This story is part of an ongoing series highlighting the many tools available for Airmen to maintain healthy, active lives.]