Back to Chapter 18 Fit Force
1. The goal of the fitness program is
A. to advance the careers of the unit's physically fit members
B. to persuade Air Force members to adopt healthy eating habits
C. to identify and document instances of non-compliance with fitness policies
*D. to motivate members to participate in a year-round physical conditioning program
18.1.
Section 18B - Physical Fitness and Fitness Components
2. The AFI that governs the Fitness Program is
*A. AFI 36-2905, Fitness Program
B. AFPD 36-29, Military Standards
C. AFI 36-3802, Personnel Readiness Operations
D. AFI 36-2903, Dress and Personal Appearance of Air Force Personnel
18.2.3.
3. The Air Force uses a composite fitness score based on ____________ to determine overall fitness.
A. height, weight, and run time
B. flexibility, endurance, and incremental improvement
*C. aerobic fitness, muscular strength, and body composition
D. height, weight, body fat measurement, and aerobic fitness
18.3.1.
4. The Air Force uses a composite fitness score to determine overall fitness. The minimum acceptable score, in addition to meeting the minimum component scores, is
*A. 75
B. 50
C. 300
D. 250
18.3.1.
5. Members taking the PT test will receive a composite score of 0 to 100 based on the following maximum component scores: 60 points for aerobic fitness assessment and
A. 40 points for academic knowledge
B. 20 points for pushups and 20 points for situps
*C. 20 points for body composition, 10 points for pushups, and 10 points for situps
D. 10 points for academic testing, 20 points for flexibility, 10 points for endurance
18.3.2.
6. What are the components that make up the PT Test?
A. side straddle hop, long jump, pushups, and situps
B. side straddle hop, 1.5 mile run, pushups and situps
C. aerobic fitness assessment, chinups, pushups, and situps
*D. aerobic fitness assessment, body composition, pushups, and situps
18.3.2.
7. Members with a medical profile prohibiting them from performing one or more components of the fitness assessment will have a composite score calculated on
*A. the tested components
B. body mass index (BMI) and one strength activity
C. body mass index (BMI) and one aerobic activity
D. one aerobic activity and one strength activity
18.3.3.
8. Although members should complete the entire composite fitness assessment test biannually, what component requirement must be met every 6 months?
A. pushups and situps
B. body mass index (BMI) and 3-mile walk
*C. abdominal circumference measurement requirement
D. one aerobic activity and one strength activity
18.3.3.1.
9. Fitness Assessment exemptions categorize members as unable or unavailable to train or test for reasons beyond the control of the member for a limited time. Based on medical recommendations, the commander may grant exemption from
A. AC measurement requirements
B. height, weight, and AC measurement requirements
C. all evaluations including abdominal circumference measurement
*D. aerobic and muscle fitness components (other FA components will still be assessed)
18.3.3.2.
10. What are the four fitness levels based on score and components tested?
A. Excellent, Satisfactory, Marginal, and Unsatisfactory
B. Exceeds Standards, Above Average, Meets Standards, and Does Not Meet Standards
C. Excellent (all 4 components), Excellent (3 or less components), Above Average, and Improving
*D. Excellent (all 4 components), Excellent (3 or less components), Satisfactory, and Unsatisfactory
18.3.3.2.
11. If a member's fitness level is Excellent (all 4 components), testing is required every 12 months. If a member's fitness level is Unsatisfactory, then retesting is required
A. within 30 days
*B. within 90 days
C. within 180 days
D. within 360 days
18.3.4.
12. While deployed, if the deployed commander grants an exemption from fitness assessment, the member will have ______ after return from deployment to train and will then be required to complete the fitness assessment.
A. 30 days
*B. 42 days
C. 90 days
D. 180 days
18.3.5.
13. What activity will normally conduct the fitness assessment for all Airmen (Regular Air Force, Reserve, and Guard)?
A. the Commander and First Sergeant
*B. the fitness assessment cell (FAC)
C. the Resource Advisor or designated representative
D. a certified physical training leader (PTL) from another unit
18.4.1.
14. Pregnant service members will engage in physical activity to maintain cardiovascular and muscular fitness throughout the pregnancy and postpartum period. Members are exempted from fitness testing during pregnancy and for
A. 30 days after the delivery date
*B. 180 days after the delivery date
C. the first 9 months following delivery
D. the first 2 months following delivery
18.4.4.
15. All components of the fitness assessment must be completed within a 3-hour window on the same day. If extenuating circumstances occur (severe weather, emergencies, safety issues, etc), then all components must be completed within
A. 2 duty days
B. 3 duty days
*C. 5 duty days
D. 7 duty days
18.5.
16. What component is required to be assessed first during the fitness assessment?
A. the flexibility component
B. the muscular fitness components
C. the aerobic component (1.5-mile run or 1-mile walk)
*D. body composition (height, weight, and abdominal circumference)
18.5.
17. Body composition must be the first component assessed during the fitness assessment. The muscular fitness components (pushups and situps) may be accomplished before or after the aerobic component. There is a minimum ________ between components.
A. 1-minute rest period
*B. 3-minute rest period
C. 5-minute rest period
D. 7-minute rest period
18.5.
18. The body composition assessment is performed by FAC members and appointed and trained unit members. The body composition assessment consists of
A. pushups and situps
B. body fat measurement and mineral evaluation
C. the cycle ergometry test and weight measurement
*D. height and weight and Abdominal Circumference (AC)
18.5.1.
19. The aerobic component of the fitness assessment consists of
A. pushups and situps
B. the cycle ergometry test
C. height and weight and Abdominal Circumference (AC)
*D. a 1.5-mile run (or 1-mile walk for medically exempted members)
18.5.2.
20. The muscular fitness component of the fitness assessment consists of
*A. pushups and situps
B. the cycle ergometry test
C. height and weight and Abdominal Circumference (AC)
D. a 1.5-mile run (or 1-mile walk for medically exempted members)
18.5.3.
21. Members with an unsatisfactory fitness assessment score must attend the Balanced Eating, Work out Effectively, Living Longer (BE WELL) Program which is managed by
A. the fitness assessment cell (FAC)
*B. the Health and Wellness Center (HAWC)
C. the Airman and Family Readiness Center
D. the unit fitness program manager (UFPM)
18.6.1.
22. The five major components of fitness are:
A. preparation, stretching, warm up, participation, and cool down
B. genetic makeup, training, participation, consistency, and reward
C. aerobic strength, flexibility, genetics, conditioning, and training
*D. cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability
18.8.
23. The five major components of fitness are cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability. Cardiorespiratory endurance is
A. the maximum force generated by a specific muscle or muscle group
B. the relative portion of the body comprised of fat and fat-free tissue
*C. the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods
D. the ability of a muscle group to execute repeated contractions over a period of sufficient time duration to cause muscular fatigue
18.8.1.
24. The five major components of fitness are cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability. Body composition is
A. the maximum force generated by a specific muscle or muscle group
*B. the relative portion of the body comprised of fat and fat-free tissue
C. the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods
D. the ability of a muscle group to execute repeated contractions over a period of sufficient time duration to cause muscular fatigue
18.8.2.
25. The five major components of fitness are cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability. Muscular strength is
*A. the maximum force generated by a specific muscle or muscle group
B. the relative portion of the body comprised of fat and fat-free tissue
C. the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods
D. the ability of a muscle group to execute repeated contractions over a period of sufficient time duration to cause muscular fatigue
18.8.3.
26. The five major components of fitness are cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability. Muscular endurance is
A. the maximum force generated by a specific muscle or muscle group
B. the relative portion of the body comprised of fat and fat-free tissue
C. the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods
*D. the ability of a muscle group to execute repeated contractions over a period of sufficient time duration to cause muscular fatigue
18.8.4.
27. The five major components of fitness are cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability. Flexibility-mobility-stability is
A. the maximum force generated by a specific muscle or muscle group
B. the relative portion of the body comprised of fat and fat-free tissue
*C. the ability to move a joint freely, without pain, through a range of motion
D. the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods
18.8.5.
28. A successful cardiovascular exercise program should include the principles of
*A. frequency, intensity, duration, and mode
B. variety, repetition, progress, and transitions
C. aerobic conditioning, muscle building, and endurance
D. yoga, flexibility, conditioning, spirituality, and time
18.9.
29. A successful cardiovascular exercise program should include the principles of frequency, intensity, duration, and mode. Frequency is
*A. how often one exercises
B. how hard one exercises
C. the time spent exercising in the THR zone
D. the type of exercise (jogging, swimming, etc)
18.9.1.
30. A successful cardiovascular exercise program should include the principles of frequency, intensity, duration, and mode. Intensity is
A. how often one exercises
*B. how hard one exercises
C. the time spent exercising in the THR zone
D. the type of exercise (jogging, swimming, etc)
18.9.2.
31. A successful cardiovascular exercise program should include the principles of frequency, intensity, duration, and mode. Duration is
A. how often one exercises
B. how hard one exercises
*C. the time spent exercising in the THR zone
D. the type of exercise (jogging, swimming, etc)
18.9.3.
32. A successful cardiovascular exercise program should include the principles of frequency, intensity, duration, and mode. Mode is
A. how often one exercises
B. how hard one exercises
C. the time spent exercising in the THR zone
*D. the type of exercise (jogging, swimming, etc)
18.9.4.
33. A successful strength and endurance training program should include the principles of
A. exercise and diet
B. frequency, intensity, duration, and mode
*C. specificity, regularity, recovery, balance, and variety
D. cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility-mobility-stability
18.10.
34. A successful strength and endurance training program should include the principles of specificity, regularity, recovery, balance, and variety. Specificity means
A. allowing sufficient recovery time for the muscles to adapt
B. exercising all the major muscle groups in both the upper and lower body
C. exercising regularly (three workouts per week are best for optimal gains)
*D. providing resistance to the specific muscle groups that need to be strengthened
18.10.1.
35. A successful strength and endurance training program should include the principles of specificity, regularity, recovery, balance, and variety. Regularity means
A. allowing sufficient recovery time for the muscles to adapt
B. exercising all the major muscle groups in both the upper and lower body
*C. exercising regularly (three workouts per week are best for optimal gains)
D. providing resistance to the specific muscle groups that need to be strengthened
18.10.2.
36. A successful strength and endurance training program should include the principles of specificity, regularity, recovery, balance, and variety. Recovery means
*A. allowing sufficient recovery time for the muscles to adapt
B. exercising all the major muscle groups in both the upper and lower body
C. exercising regularly (three workouts per week are best for optimal gains)
D. providing resistance to the specific muscle groups that need to be strengthened
18.10.3.
37. A successful strength and endurance training program should include the principles of specificity, regularity, recovery, balance, and variety. Balance means
A. allowing sufficient recovery time for the muscles to adapt
*B. exercising all the major muscle groups in both the upper and lower body
C. exercising regularly (three workouts per week are best for optimal gains)
D. providing resistance to the specific muscle groups that need to be strengthened
18.10.4.
38. A successful strength and endurance training program should include the principles of specificity, regularity, recovery, balance, and variety. Variety means
A. allowing sufficient recovery time for the muscles to adapt
B. exercising all the major muscle groups in both the upper and lower body
C. exercising regularly (three workouts per week are best for optimal gains)
*D. changing equipment, exercises, or intensity to maintain enthusiasm and interest
18.10.5.
39. The two largest factors that contribute to maintaining a positive body composition are
A. age and genetics
B. salts and alkalis
*C. exercise and diet
D. electrolytes and body fat
18.12.
40. A male Airman who is not under medical supervision when dieting requires a daily caloric intake of at least ______; women require at least ______ calories.
A. 2,000; 2,500
*B. 1,500; 1,200
C. 1,000; 1,500
D. 2,500; 3,000
18.12.2.