Delaware National Guard   New Air Guard fitness testing program changes begin in May By Tech Sgt. Benjamin J. Matwey and Senior Airman Jason T. Brooks, 166 Airlift Wing Public Affairs, with USAFE News Service data Two airmen demonstrate the proper technique for crunches. More details on the upcoming standards can be found in the side table. Photo by Sr. Master Sgt. Gerald Dougherty, 166th Visual Information.   Lt Col. David B. Rich, 142nd Aeromedical Evacuation Squadron Senior Health Technician, is heading up a new Base Fitness Program for 166 Airlift Wing, Delaware Air National Guard. "In May, the Wing will host a base-wide Fitness Day," said Col. Rich when discussing the 2002 program. "It will include push-ups, crunches and the walk/run. However, for safety reasons we encourage those who seldom run to walk." The test this year is only a pass/fail event. Airmen will have to attempt push-ups and crunches, but that is simply to establish a baseline to find out where people are. There are no minimum counts for push-ups or crunches. It is only a diagnostic event. It is not to judge them, or take actions against anyone if they do not reach some set number, said Rich. We got a reprieve from the Surgeon General for 2002, according to Col. Rich. They are looking to formulate a ‘Step’ program vs. the walk/run. Therefore, in May 2002, we will begin a proactive approach to reaching our fitness goals as a Wing. We will establish a baseline for push-ups and crunches, and then we start motivation. Our goal is to help encourage people to begin thinking about their health and that fitness is a critical component for their daily activities. We want to move from the ‘I can’t’ to empowering members to believe ‘I can’ improve, he explained. According to Rich, one of the most important aspects to reaching success with fitness and health is setting a goal. Decide what you want to achieve before you start. Write it down and share it with your exercise partner. Review it everyday. If you don’t have a reason for your effort, you won’t endure the struggle. We all have a responsibility in this Health and Fitness process. As senior leadership we have a responsibility to set the example and lead. This goes for both officers as well as senior NCOs. The future of the Delaware Air National Guard rests on the strength, endurance, and vision of our junior Officers and Airmen. They watch what we do. This does not mean everyone has to max out the fitness test. However, what it does mean is that we lead by example and promote Health and Fitness as a way of life, not merely check in a block of items completed, added Rich. All members of the Delaware Air Guard will have to perform either a three-mile, brisk, timed walk or a 1 1/2 - mile timed run this May. In others words, the traditional "walk-run," as in years past, is the requirement. Personnel are encouraged to start preparing for the push-ups and crunches, emphasizing proper technique, which can be done at anytime to include before or after the three-mile walk. "So far, results of the muscle fitness testing tell us that preparation is the key," said Lt. Col. Bruce Weaver, chief of health promotion operations, Air Force Medical Operations Agency, Bolling Air Force Base, D.C. "If people add some calisthenics or light strength training to their exercise regimens in preparation for testing, they should have little problem meeting fitness standards." The intent of the program is to incorporate all the elements of HEALTH PROMOTIONS into one package. Physical fitness is one of the most critical health promotions issues for all military members. Fitness has shown to decrease risk of injury and promote a healthier life-style. The Air Force expanded its fitness program in order to comply with the "Department of Defense Physical Fitness and Body Fat Procedure" instruction that mandates evaluation of cardio respiratory endurance and muscular strength and endurance annually of active duty members. Although changes to the Air Force fitness program are being done to comply with DOD standards, Weaver said it’s not the only reason things are changing. "The primary goal of the Air Force’s fitness program is to encourage people to be involved in a year-round fitness program," said Weaver. Operations Noble Eagle and Enduring Freedom have focused attention on wartime deployment and delayed implementation of the Air Force "crunches and push-ups" testing program.

February 2002 DNG News Index     Archives DNG Archive - 2001 DNG Archive - 2000 New Standards (waived for 2002) Source: USAFE news service Crunches (male and female) Age . . . . . . Number in two minutes < 24: . . . . . . . . . . 53 25-29: . . . . . . . . ..50 30-34:  . . . . . . . . .42 35-39: .. . . . . . . . .38 40-44: . . .  . . . . . .32 45-49: . . . . . . .. . .30 50-54: . . . . . . .. . .28 55-59: . . . . . . . .. .27 Push-ups (female) < 24:  . . . . . . . . . . 19 25-29: . . . . . . . . . .17 30-34: . . . . . . . . . .15 35-39: . . . . . . . . . .13 40-44: . . . . . . . . . .12 45-49: . . . . . . . . . .10 50-54: . . . . . . . . . . .9 55-59: . . . . . . . . . . .8 Push-ups (male) < 24:  . . . . . . . . . . 42 25-29: . . . . . . . . . .40 30-34: . . . . . . . . . .36 35-39: . . . . . . . . . .34 40-44: . . . . . . . . . .30 45-49: . . . . . . . . . .25 50-54: . . . . . . . . . .20 55-59: . . . . . . . . . .18 Exercise Forms: Crunch - Start position: Lie on back, knees bent at 90-degree angle, cross your arms in front of the chest such that your hands/fingers remain in contact with your shoulders or upper chest, heels and buttocks must stay on ground at all times; feet may be stabilized under bar or other means - Move upper body up until elbows touch knees or upper thigh - Return until shoulder blades touch floor, then immediately go back to the up position; repeat - What to watch for: heels must stay on the ground; cannot roll on upper back to gain momentum; elbows must touch knees or upper thighs, and shoulder blades must touch floor to count; may rest in up position only; inhale down, exhale up Push-up - Start position is up - Feet no wider than 12 inches apart - Arms slightly wider than shoulder width - Back straight at all times - Lower body down until elbows are bent 90 degrees - Return to up position with elbows totally extended; repeat - What to watch for: back must stay straight; elbows must completely straighten when reaching the up position, no popping, elbows must bend to 90 degrees when going down; may rest in up position; exhale up, inhale down.

| HOME | BENEFITS | FAMILY SUPPORT | EMPLOYER SUPPORT | HISTORY | RETIRED MEMBERS | WEBMAIL |
2002 Delaware National Guard