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The Arm forces of the Philippine (AFP) now considered cyber space
as new battle ground area that also requires an utmost attention in order
to maintain peace and territory security aside from securing the land,
water, and air space.
Physical Fitness Test (PFT) is one of the most essential
requirements when you under the military service. PFT is conducted
for three reasons: for regular semi-annual check-up; for training
or schooling; for promotion.
Physical fitness and its effects on the military promote good
health practices and physical activities to try and enhance an
individual’s ability to achieve success in both peacetime and war.
The availability of health and fitness information in the military
community today has provided a solid baseline for assistance in
developing sound programs to achieve the level of fitness in the
Service members to accomplish missions. It is imperative for
leadership to continue to test and develop better fitness programs
to insure a fair assessment based on all the variables in order
to be success in all the missions conducted throughout the Armed
Forces. (Brown, 2005).
Military physical fitness involves your ability to physically
handle all aspects of a demanding mission, while remaining healthy
and uninjured. This type of training not only improves your
performance on the job, it improves psychological wellness. Year-
round exercise can help you build and maintain your psychological
health and resilience, and some studies have shown that it may
improve your mood and attitude. These are the psychological
benefits of physical fitness. Exercise has been shown to help your
body handle stress better, and physically active people may have
lower rates of anxiety and depression than generally inactive
people. Some research points to changes in brain chemistry as the
reason. Other research focuses on changes in body temperature and
cardiorespiratory function during exercise. Physical activity
can: Improve your mood; Help keep your thinking, learning and
judgment skills sharp as you age; Reduce symptoms or risk of
depression and protect psychological health; Help you get better
quality of sleep so you feel awake and refreshed throughout the
day. Physical activity helps your body and overall health in many
other ways, such as: Controlling your weight; Reduce your risk of
heart disease; Reduce your risk for type2 diabetes and metabolic
syndrome; Reduce your risk to some cancers; Strengthen your bones,
muscles and joints; Increasing your chances of living longer. The
latest military fitness guidance emphasizes the need to focus on
“mission and job task-oriented fitness.” This involves having a
well-rounded approach to your fitness routine that reflects the
various types of tasks that you might experience. Well-rounded
training should address the following health and performance-
related components of physical fitness health-related: Endurance
- the body’s ability to sustain activity ranging from high
intensity activity of short duration (anaerobic) and lower
activity of longer duration (aerobic) without fatigue; Flexibility
- the range of motion of a joint or series of joints; Strength -
the ability of the muscle to exert force. Performance-related:
Mobility - the ability to coordinate movement readily with power,
speed, balance and agility; Power - the ability or rate at which
one can perform work. Many fitness tests focus on strength and
endurance, but mission tasks often require mobility or other
aspects of fitness that may not get emphasized in current
testing. Keep in mind these tips as part of your physical fitness
efforts: Exercise regularly. The health benefits noted above are
gained through a mix of aerobic (e.g., brisk walking) and muscle-
strengthening (e.g. resistance training) activities at a minimum
of 30 to 60 minutes, three to five times a week. Start slowly.
When you become much more active than usual, the risk of
experiencing a cardiac event and getting injured does go up. If
you’re just getting into high-intensity aerobic exercises like
sprinting or spinning, it's important to pace yourself and not
overdo it. Also, if you have a chronic health condition like
diabetes or heart disease, talk with your doctor about any limits
to physical activities and a fitness program that complements your
abilities. Add variety. With consistent training the body will
adapt to a particular exercise program, which is why it is
important to vary the routine. This will also help you stay
motivated. Consider cross-training, adding new activities and
exercises, or just doing something physical for fun. Always fuel
up to optimize your health and performance. What you eat and drink
is just as important as when and how much you eat and drink.
Eating more calories than you burn will increase body weight, but
consuming too few calories will likely cause you to feel tired
and perform poorly. Staying hydrated relies on drinking enough
water/fluids before, during and after exercising. While experts
generally recommend drinking about 64 ounces (8 cups) of water
throughout the day, drink about 16 ounces (2 cups) of water 2
hours before a workout. Replenish your fluids while you are
engaged in any physical activity -- about 1/2 to 1 cup of fluid
every 15 to 20 minutes. Make sure to drink enough fluids so that
you don’t feel thirsty; clear urine is a good sign that you’re
fully rehydrated. Taking Steps to Prevent Injuries. Injuries can
occur during fitness training, but there are steps you can take
to lower your risk of getting hurt. By following a few simple
guidelines from the American College of Sports Medicine, injuries
such as muscle strains, tendonitis and overuse injuries can be
reduced. Listen to Your Body. Overtraining can occur from a
training schedule that is suddenly increased to high volume and/or
intensity, lasts for sustained periods and lacks sufficient
recovery. Listen to the warning signs that your body gives you.
If your body is tired or too sore from the previous workout, take
a day off, cross-train or work out at a much lower intensity. Warm
Up. Every workout should begin with a warm up, which is necessary
to prepare the body for exercise by increasing heart rate and
blood flow to working muscles. Cool Down. Every workout should end
with a cool down. Time spent performing five to 10 minutes of low-
intensity cardiovascular activity followed by stretching
immediately after the workout will decrease muscle soreness and
aid in recovery, both helping to prepare the body for the next
workout. Stretch. Once the muscles are warm, they become more
elastic and are ready to be stretched. Flexibility prepares the
muscles, tendons and joints for work by allowing them to move
freely through a full active range of motion. The more prepared
the body is, the less likely it is to get injured. What Line
Leaders Can Do. It is important for line leaders to encourage
smart physical fitness. Be sure to: Encourage ongoing and well-
rounded exercise; Give unit members opportunities to be active
during down time, especially in ways that keep them socially
connected; and Remind warriors about the steps they can take to
help prevent training injuries, especially when it comes to
hydration. A physically fit warrior is a healthier, more
resilient, and more productive warrior. This, in turn, supports
the effectiveness and productivity of the whole force.(
https://www.realwarriors.net)
This article should help you find the standards you should reach
prior to joining the military. It is always recommended to never
strive for the minimum physical standards when seeking a profession
that requires a fit body to perhaps save your life or the lives of
your comrades. If you are seeking to get back into shape and want
to be as fit as one of the above military members, check with your
doctor before starting any fitness
program. (https://www.military.com/military-fitness)