Tyndall Airman aces fitness test, pushes limits at 66 years old Published April 9, 2007 By Lt Amanda Ferrell 325th Public Affairs office TYNDALL AIR FORCE BASE, Fla. -- A 66-year-old Air Force officer obtained a perfect score on his annual military physical fitness test for the second consecutive time. "During my recent annual fitness test, I ran a mile and a half in 10:15, did 45 push-ups in one minute and 45 sit-ups in one minute," said Lt. Col. (Dr.) Daniel Kulund, fitness and wellness advocate and chief of medicine at the Tyndall clinic. "This added up to a score of 100 for my 55 year-old and above category. I'm 66, but my performance on the test would have scored an 'excellent' for a 26-year-old - someone 40 years younger than me." The annual fitness test is required for all active duty Air Force personnel. The test consists of a one and a half mile run, sit-ups, push-ups and a waist measurement. The standards are determined based on age, and scores are assigned based on the speed of the run, the total number of sit-ups and push-ups completed in one minute and the circumference of ones waist. Dr. Kulund has been exceeding fitness standards in the Air Force for years, and he attributes his success to a consistent, unique exercise program. "I train for nine months of the year with the Virtual Military Obstacle Course package," said Dr. Kulund. "The VMOC mimics an obstacle course and tactical assault course, and employs strategies from military escape and evasion and tactical movement." The doctor says that his routine combines cardiovascular conditioning and strength training in a single bout of orthopedically-sound exercise. "The program requires no equipment and little space," he said. "And it is easy to teach and simple to learn." Although the Virtual Military Obstacle Course program contains a finite number of exercises, there are infinite combinations of movements, which minimize boredom and the threat of reaching a training "plateau." "The VMOC program can be done solo, with a flight mate or during Unit Physical Training while in-garrison or when deployed," said Dr. Kulund. Dr. Kulund focuses on interval training weeks before the PT test to increase his stamina and overall power. "Six weeks prior to the test, I ramp up my running regime to include interval training," he said. "I use an interval checklist designed by Maj. (Dr.) Ashley B. Benjamin, as published in Citizen Airman, so I can ace the middle distance run." He also does regulation push-ups while keeping his elbows tucked near his torso for upper-body strength, and abdominal tucks on a climbing bar for midsection strength. His passion and enthusiasm for keeping fit extends far beyond his personal goals. Dr. Kulund's mission is to share his knowledge and expertise with Airmen in hopes of fostering in them the motivation and desire to lead a healthy lifestyle. "I enjoy promoting the Virtual Military Obstacle Course to fitness program managers, physical training leaders and to any and all Airmen," said. Dr. Kulund. "The VMOC provides a platform for any physical challenge by incorporating the six training principles of consistency, individuality, overload, progression, specificity and variability." Dr. Kulund often reflects on the wise words of Sir Francis Bacon, who coined the phrase, "knowledge is power." Regarding the fitness assessment, knowledge of how to train effectively empowers each Airman to achieve outstanding results, he said. And outstanding results are exactly what this 66-year-old Airman achieved. Dr. Kulund is also a contributing author to medical text books and fitness manuals. He has reformed fitness methods and programs for the Air Force throughout his military career, and continues to invent new routines based on the most current scientific studies and physiological advancements.