Strengthening legs could improve PT score

Published Oct. 12, 2006
By Senior Airman John Gordinier
20th Fighter Wing Public Affairs

SHAW AIR FORCE BASE, S.C. -- (Editor's note: This is the third in a strength training series.)

An Airman named Matt joined the Air Force about four years ago. Matt enjoys strength training and working out. In fact, Matt goes to the gym five days a week to strengthen his muscles, but he really doesn't enjoy working his legs. He doesn't see the point of bulking up his legs since he wears pants most of the time.

Matt gets an email at work one day that informs him that his physical training test is scheduled for next week.

One week later, Matt shows up for the test. He was able to max his sit-ups and push-ups with ease. Feeling very good about himself, he prepares himself for the run.

After the whistle blew, Matt started running. At first he felt fine, but after a few minutes his legs began to feel very fatigued and eventually started to hurt even though he was hardly out of breath. Matt slowed down to a fast walk, he tried to run again, but his legs just couldn't handle it. They weren't strong enough.

Matt finished the 1.5-mile run in 16:45. Hours later, Matt got his test results. He passed, but barely. He received a marginal test score even though he works out five days a week.

It's an important aspect to work out all muscles when strength training, said Penny Cook, 20th Aeromedical-Dental Squadron Shaw fitness program manager. Some men have been known to hit the gym and only work out their upper body. This is not recommended, because in strength training you want to develop total body strength versus concentrating on a certain muscle or portion of the body.

"Strength training will improve your PT test score," said Staff Sgt. Tia Thomas, 20th Services Squadron fitness specialist. "Strengthening your legs will result in faster run times due to improved strength, endurance and stamina."

Sgt. Thomas describes some exercises that can strengthen legs.

"Leg squats are one of the most popular leg exercises," she said. "It works the buttocks along with the hamstring muscles (back of upper leg). It is vital to have a spotter available prior to the exercise. During the exercise, be sure to stop when your knees are bent at an 90 degree angle when squatting. Breathe in on the way down and breathe out on the way up. Safety tip -- when the exercise is complete, make sure to put the weight back up on the rack instead of dropping it on the floor. I recommend beginners use machine weights prior to using free weights to help them learn proper form."

Another leg exercise is leg extensions, Sgt. Thomas said. Leg extensions strengthen the quadriceps (front of upper leg).

"During this exercise, be sure to keep tension on the muscles at all times and don't use your whole body to throw the weight up," she said. "If you can't get the weight up by using your legs alone, you're using too much weight.

"To strengthen the calf muscles (back of lower leg), calf raises are a good exercise," Sgt. Thomas said. "In this exercise, you put weight on your shoulders and stand on a platform a few inches off the ground. With the back half of the foot off the edge of the platform, you stand on your 'tippy toes.' Then, return back down to standing flat on your feet. Never extend down further, because you could possibly tear your Achilles tendon."