Score a 100% on the FA

The Air Force Fitness Assessment is a popular topic of conversation throughout the Air Force. This 20-​​minute test, which is required once or twice a year, tends to increase stress levels for many Airmen.

The test consists of a 1.5-mile run, pushups, sit ups and a waist measurement not to exceed the maximum amount for your age and sex. Commanders mandate physical fitness into the weekly grind to ensure their Airmen are prepared to pass the FA and maintain physically-​​active lifestyles. Some commanders even provide one to three day passes for excellent fitness scores (90 percent and above), further motivating Airmen to do well. Failure to pass the FA can lead to serious penalties, including a discharge from the AF. Bottom line, the FA is a huge deal to AF personnel.

In order to help my fellow Airmen fare better on this year’s test than last, I asked Schreiver personnel who have scored a 100 percent on the FA in the past six months what they did to achieve their outstanding scores.

Many returned several different workout routines and nutrition plans; however, there were some common threads, one being that each had a workout regimen they followed.

“For me the key is being committed to a consistent workout schedule year round that can’t be impacted by work or other tasks,” said Maj. Teresa Stampf, 310th Operations Group.

This may mean working out at the same time every day that is consistently available to ensure it gets done. For others it means preparing for whatever weather Schriever has on that day and at that time.

“I don’t miss running three times a week for any reason,” said Lt. Col. Michael Manor, 1st Space Operations Squadron commander. “I’ve run in the dark, in snow, in rain, when it’s five degrees out, etc. I won’t miss … period.”

This doesn’t just happen. It requires a committed approach to fitness.

“I adjust my day around training and make it a focus item when I plan my day and week. I don’t just hope it happens, I ensure I make it happen. No excuses,” said Manor.

Fitness has to be a priority for Airmen.

“I think the key to doing well on the test is deciding that being in shape is worth the work,” said Maj. Paxton Mellinger, 19th Space Operations Squadron. “It will cost you a little bit of time, about five hours a week, to maintain a reasonably good level of fitness but the investment is returned many times over in terms of better health, improved quality of life, etc. And as a byproduct of being in shape, while you may not get a 100 percent on the FA, you will most certainly pass with flying colors.”

The run is where Airmen can make up the most ground, therefore each of the perfect scorers spent a great deal of time focusing on this portion of the test.

“I’ll focus on the run; it seems to be the long pole in the tent for most people including me,” said Senior Master Sgt. Scott McKenzie, 25th Space Range Squadron. “It’s important to build a solid cardio base, gradually building so that you can run for 45–60 minutes without stopping.”

Some run more than eight miles a week switching between long runs and sprints.

“If you run a lot, especially if you have a mix of running work — tempo, sprint work, long and slow distance, etc., you can really get better at the run,” said Maj. Christopher Raines, 25 SRS.

All that running won’t help if Airmen don’t give it their all.

“For the run portion of the test, the true secret to running fast is when you do run, whatever the distance or method, you have to run hard. You’ve got to run until you start tasting the blood in your mouth, ’til your lungs start to burn and your head starts to tingle from the runners’ high you’re getting. Does it suck? Yes, but it’s the only way to get a better run time,” said Senior Airman Sam Bessinger, 50th Space Communication Squadron.

“You can’t just go through the motions; intensity is key,” said 1st Lt. Jared Graham, 1 SOPS. “No sense in not making the most of your workouts. Push yourself. [The test] is as much mental as it is physical.”

Others focused more on the pace of their runs in preparation for the test.

“For the test, I just tried to shoot for 90-​​second laps and adjusted my speed as necessary on each lap to either slow down or make up lost ground,” said Capt. Benjamin Calhoon, 2 SOPS.

A solid understanding of what a certain pace feels like can help Airmen in their preparations and during their test.

“Learn what a 2-​​minute lap feels like, then a 1:45-minute lap, then a 1:30-minute lap. Practice timed laps until you can run several laps at your desired pace and build up to six laps,” said Maj. Charles Csoboth, Space Innovation and Development Center.

Other tips focus on getting adequate rest and maintaining a healthy diet. Most highlighted that their preparation started months out, not days. And for others, group-​​focused practiced tests were motivational. The most important take-​​away is that this test is like most others Airmen have and will face. If you show up ill-​​prepared your score will likely reflect that. However, if you put in the time and effort to do well, you most likely will.

This is just a sample of the tips provided by the last six months perfect scorers. To see more, check out the wing’s Facebook site.

Take these tips to achieve that 100 percent on your 2012 FA. Good luck and happy training!

Tags: fitness test