DEP PQS 2 - Physical Readiness Program
Terms
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- What is the state of being that includes strong, flexible muscles and an efficient system for getting oxygen & nutrients to the body.
- Fitness
- True/False: Fitness is only the absence of disease
- FALSE
- What are the 3 primary elements of a physical fitness program?
-
Aerobic (cardiovascular)
Muscular strength & endurance
Flexibility - What are activities such as running & swimming which help the heart, lungs & blood vessels become more effective at delivering muscles what they need to function – oxygen & glucose
- Aerobic (cardiovascular) activities
- What are activities such as push ups, curl ups, or weight training which help muscles become stronger and work repeatedly without undue fatigue.
- Muscular strength & Endurance activities
- What are stretching activities which are necessary to prevent injury to muscles & joints and allow efficient full range of motion.
- Flexibility activities
- What is the recommended exercise sequence to improve performance and reduce the risk of injury
-
Warm-up
Stretching
Physical Activity
Cool-down
Stretching - How often should the exercise sequence be conducted?
- 3-6 days per week
- What are the 4 elements in the physical fitness/readiness test?
-
Sit-Reach
Push-ups
Curl-ups
1.5 mile run - What is required for the Third Class Swimmer certification?
-
Enter water feet first from 10ft platform;
remain afloat for 5 minutes;
swim 50 yards using any stroke(s)