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May Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

7 tips on dealing with PFT anxiety


Anxiety is prevalent in our world. It occurs at home, work, social situations, playing sports, and test-taking. Academic testing anxiety is very similar to physical test-taking anxiety. Those symptoms include: headaches, nausea, feeling too hot or too cold, etc. The adrenaline flows through your body prior to any of these events and can adversely affect your performance.

In regards to the physical fitness test, the ways to combat anxiety are similar to those of academic test-taking anxiety. The PFT anxiety-removing techniques are as follows:


1) Be Well Prepared for the Test

Do not start "studying" (exercising) for the PFT in the few weeks before the test. Fitness is a daily habit that needs to be developed 3-5 times a week.


2) Test Yourself once a Week

If it is the stopwatch that causes most of your anxiety, make sure to train with the stopwatch when doing pushups, sit ups, running so it becomes the norm.


3) Maintain Healthy Lifestyle

Eat more fruits and vegetables than fast foods, sleep regular hours, drink more water, and exercise 3-5 times per week.


4) PFT Taking Meals

On the evening prior to the PFT, drink water, eat more fruits and vegetables as in salad, and lean forms of protein like fish and chicken. On the morning of the test, eat an orange or banana- both high on the glycemic index and provide blood sugar for immediate energy. Make sure to also get your carbs and protein, for example- oatmeal and nuts, for more fuel.


5) Test the Way You Train

Do not do something for the first time on test day like eating a protein bar or energy drink. Find out what works for you during your practice tests.


6) Relax

Take deep breaths before the stop watch starts and think positively. Remind yourself you have been working hard, and very soon your hard work will pay off.


7) Treat Yourself

Reward yourself with your cheat lunch after PASSNG your PFT! Once you arrive to your test well prepared, the PFT becomes "just another workout" and the only anxiety you will get is a healthy dose of adrenaline that enables you to compete with your counterparts.