Several countermeasures have been implemented or are currently under development to reduce the magnitude and frequency of these injuries. Flight crew are exposed to recurrent musculoskeletal risk relating to the extreme environments in which they operate, including high-gravitational force equivalents (g-forces), altered gravitational vectors, vibratory loading, and interaction with equipment. Furthermore, many astronauts are former pilots of RWA or HPJA. No amount of physical fitness, nutrition, or rest can prepare you for G-forces.Aviation and space medicine face many common musculoskeletal challenges that manifest in crew of rotary-wing aircraft (RWA), high-performance jet aircraft (HPJA), and spacecraft. Ultimately, having the will to maintain consciousness, despite maximal light loss and intense physical exertion, is what will get you through the program. The most important part of sustaining Gs is desire. I know several people who have experienced GLOC/ALOC solely because they did not believe they could sustain the Gs! They second guessed their G-tolerance. Don’t forget this when you have light loss, gray out, or feel overwhelmed by the power of the centrifuge/aircraft. However, with the proper training just about anybody can learn to sustain G-forces. Pulling Gs (especially in the centrifuge) is VERY physically demanding. The air you inhale from the prep breath is what will sustain you for the 6-15 seconds you are under G. Do not allow the air to be knocked out of you during the G-onset. Take a solid prep breath, and keep it in your belly. One of the biggest mistakes I made in the centrifuge was allowing the wind to get knocked out of me and then gasping/gulping for air. Don’t allow your breathing to break down when the Gs hit you. Make a rapid breath exchange every 3 seconds. The heavier the G, the more you need to squeeze your legs. Squeeze your legs proportional to the Gs you are pulling. Even pilots with poor breathing mechanics and a tight upper body can fight their way through 9Gs simply by having a solid foundation in their core and lower body. Without question the most important part of the AGSM is having a rock-solid lower body. When performing the AGSM, you want your upper body and face to be as relaxed as possible, allowing the skin on your face to droop and your shoulders to sink downwards. ‘Bearing Down’ is a brevity term for being too tight/tense/rigid with the upper body and face. Sustain the lower body and core contraction, while allowing air to be exchanged every 3 seconds. Take a quick preparatory breath to brace the core moderately (like you’re bracing against a weight belt). Engage your glutes (like a hip thrust) by pushing your hips against your safety belt. The proper leg position for the AGSM is to drive your heels into the ground, with your toes pointed upwards.Īs you begin the muscular contraction, drive your knees inwards (using the adductor muscles) and towards you. Ensure you are adequately conditioned so you do not risk pulling/tearing a muscle. The AGSM requires intense lower body straining. Perform lower body exercises in the gym to increase power, strength, and mass. What matters isn’t the sound, but the quality and speed of the air exchange. Many people recommend using the ‘Hook’ or ‘Letter K’ sound at the top of every air exchange. Make a short/crisp air exchange every 3 seconds. A proper prep breath should be 70-80% of your maximal inhalation. Take a proper preparatory breath - about 0.5 seconds before G-onset. Keep as relaxed a face/jaw/neck as possible before, during, and after G-onset.īreathe from your diaphragm. From the chest up, the body should be loose as a goose!
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