AFH 1 Chapter 22: Fitness and Readiness

This flashcard set covers the essential vocabulary, roles, standards, and principles of USAF fitness, nutrition, substance abuse prevention, and mental readiness as detailed in AFH 1, Chapter 22.

Goal of the Physical Fitness Program (PFP)

To motivate all Airmen to participate in a year-round physical conditioning program that emphasizes total fitness, including proper aerobic conditioning, muscular fitness training, and healthy eating.

Air Force Installation and Mission Support Center (AFIMSC)

Ensures effective base support for the Physical Fitness Program through the Air Force Services Center.

AFSVC/VMSF

Air Force Services Center Fitness and Sports; assists in developing training materials, renders decisions on myFitness access, and tracks System Authorization Access Requests.

Unit Fitness Program Manager (UFPM)

A unit Airman responsible to the commander for the unit Physical Fitness Program, acting as a liaison between the commander, FAC, and the Fitness Program Manager.

Fitness Assessment Cell (FAC) Manager

Oversees the operation of the installation FACs, maintains PTL certification, and ensures all procedures comply with DAFMAN 36-2905.

Physical Training Leaders (PTL)

Airmen trained to lead unit physical training exercises and administer fitness assessments who must maintain a fitness score of $75.0$ or higher.

Body Composition Program (BCP)

A unit commander-driven program implemented on 1 April 2023 that uses Waist-to-Height Ratio (WHtR) to calculate body composition.

Waist-to-Height Ratio (WHtR) Standard

A military standard where Meeting Standard (Low-Moderate Risk) is $WHtR < 0.55$ and Not Meeting Standard (High Risk) is $WHtR > 0.55$.

Body Composition Improvement Program (BCIP)

A self-directed program for Airmen with a $WHtR > 0.55$; it is categorized as 'informal' (first identification) or 'formal' (subsequent failures).

Excellent (Fitness Category)

Achieved with a composite score of $\ge 90$. Retesting occurs in 12 months if all components are $\ge 90$, or 6 months otherwise.

Satisfactory (Fitness Category)

Achieved with a composite score of $75 - 89.99$; requires a retest within six months.

Unsatisfactory (Fitness Category)

Achieved with a composite score $\le 74.9$ or if one or more component minimums are not met; requires a retest within 90 days.

Muscular Strength

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

Muscular Endurance

The ability of a muscle group to execute repeated contractions over a period of sufficient time to cause muscular fatigue.

Aerobic Fitness

Also known as cardiorespiratory endurance; the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods.

Principle of Specificity

The concept of targeting specific muscle groups or areas by doing assessments of functional movement to improve strength for work-related tasks.

Principle of Regularity

The practice of exercising routinely to produce a training effect, ideally three workouts per week for optimal gains.

Principle of Recovery

Allowing at least a $48$-hour period between workouts for the same muscle groups to permit physiological repair.

SMART Goals

An acronym used for behavior change objectives: Specific, Measurable, Attainable, Relevant, and Timely.

Micronutrients

Essential nutrients required in very small amounts for healthy living, including vitamins, minerals, trace elements, and amino acids.

Carbohydrates

The primary fuel source used during exercise, providing $4$ calories per gram; general recommendation is $45-65$ percent of daily caloric intake.

Proteins

Nutrients used for tissue maintenance, growth, and repair, providing $4$ calories per gram; recommendation is $10-35$ percent of total calories or $0.8 - 1.2 \text{ g/kg}$ of body weight.

Fats

A major energy source providing $9$ calories per gram; essential for maintaining temperature and protecting organs, with a recommended daily intake of $20-35$ percent.

Trans Fats

Fats typically made through hydrogenation that have been linked to coronary heart disease and should be kept as low as possible.

Sodium Dietary Guidelines

Adults should limit intake to $2,300 \text{ mg}$ per day (approx. 1 teaspoon), while at-risk groups should limit to $1,500 \text{ mg}$ per day.

Standard Hydration Requirements

Total daily water consumption is generally $2.7 \text{ liters}$ per day for women and $3.7 \text{ liters}$ per day for men.

Caffeine Intoxication

A serious condition resulting from consuming large doses of caffeine (roughly $400 - 500 \text{ mg}$ at one time), leading to nausea, headache, or electrolyte imbalances.

Alcohol and Drug Abuse Prevention and Treatment (ADAPT)

A program designed to promote readiness and wellness through the prevention and treatment of substance misuse and abuse.

Line of Duty (LOD) Determination

An investigation into the circumstances of a member's illness, injury, disease, or death to protect the interests of the member and the U.S. Government.

Psychological First Aid

A method of reducing initial and ongoing stress by developing adaptive coping and recovery skills, such as rest, a balanced diet, and supportive services.