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17.05.2014
All soldiers in the Active Army, Army National Guard, and Army Reserve must take the Army Physical Fitness Test (APFT) regardless of their age. While the APFT testing is an important tool in determining the physical readiness of individual soldiers and units, it should not be the sole basis for the unit's physical fitness training.
Commanders are responsible for ensuring that their soldiers are physically fit (AR 350-15). All soldiers, both active and reserve component, must take the APFT for record regardless of age unless prohibited by a medical profile. Service schools, agencies, and units may set performance goals which are above the minimum APFT standards in accordance with their missions (AR 350-15). The test period is defined as the period of time which elapses from starting to finishing the three events.
The APFT must be administered properly and to standard in order to accurately evaluate a soldier's physical fitness and to be fair to all soldiers. Individual soldiers are not authorized to administer the APFT to themselves for the purpose of satisfying a unit's diagnostic or record APFT requirement. Soldiers should wear clothing that is appropriate for PT such as shorts, T-shirts, socks, and running shoes (not tennis shoes).
Testers must be totally familiar with the instructions for each event and trained to administer the tests.
Ensures the test is properly administered and the events are explained, demonstrated, and scored according to the test standards in this chapter. Record the correct, raw score on each soldier's scorecard, and initial the scorecard block. BODY FAT If soldier exceeds screening table weight, print the soldier's body fat in the BODY FAT block.
SU RAW SCORE The event scorer records the number of correctly performed repititions of the sit-up in the SU RAW SCORE block and prints his or her initials in the INITIALS block. COMMENTS The event supervisor, event scorer, NCOIC, or OIC may record comments appropriate to the APFT in the COMMENTS block.
Safety and control people should be at the test site, depending on local policy and conditions.
A flat, 2-mile running course with a solid surface and no more than a three-percent grade. A 400-meter track may be used in place of the standard quarter-mile (440-yard) track for the 2-mile run, However, one lap run on a 400-meter track is 92 inches shorter than one lap on a 440-yard track.
On test day, soldiers are assembled in a common area and briefed by the test OIC or NCOIC about the purpose and organization of the test. Groups are organized as required and given final instructions including what to do after the final event. Soldiers who start an event incorrectly must be stopped by the scorer before they complete 10 repetitions and told what theirerrors are. A soldier who has problems such as muscle cramps while performing an event may rest if he does not assume an illegal position in the process. Soldiers who stop to rest in an authorized rest position continue to receive credit for correct repetitions performed after their rest. The records of soldiers who fail a record APFT for the first time and those who fail to take the APFT within the required period (AR 350-15, paragraph 11) must be flagged IAW AR 600-8-2 (Reference B).
Soldiers should be allowed no less than 10 minutes, but ideally no more than 20 minutes, to recover between each event. The following paragraphs describe the equipment, facilities, personnel, instructions, administration, timing techniques, and scorers' duties for the pushup, sit-up, and 2-mile-run events.
The scorer may either sit or kneel about three feet from the testee's shoulder at a 45-degree angle in front of it.
When the soldier completes the event, the scorer records the number of correctly performed repetitions, initials the scorecard, and returns it to the soldier. When checking for correct body position, the scorer must be sure that at a 90-degree angle is formed at each knee by the soldier's upper and lower leg. This event tests cardiorespiratory (aerobic) endurance and the endurance of the leg muscles. Two stopwatches for the event supervisor, one clipboard and pen for each scorer, copies of the event's instructions and standards, and numbers for the testees are needed. There must be a level area with no more than a three-degree slope on which a measured course has been marked.
The scorers observe those runners in their groups, monitor their laps (if appropriate), and record their times as they cross the finish line. At this time, the scorers for the 2-mile run also convert the raw scores for the push-up and sit-up events by using the scoring standards on the back side of the scorecard. The soldier's fitness performance for each APFT event is determined by converting the raw score for each event to a point score. Commanders should not try to determine the individual's or the unit's strengths and weaknesses in fitness by using only the total scores. Even though some soldiers exceed the maximum score on one or more APFT events, the official, maximum score on the APFT must remain at 300 (100 points per event).
Only those soldiers who score 100 points in all three events are eligible to determine their score on an extended scale. A soldier with a temporary profile must take the regular three-event APFT after the profile has expired. A permanently profiled soldier is given a physical training program by the profiling officer using the positive profile form DA 3349 (see Appendix B). The profiled soldier must perform all the regular APFT events his medical profile permits. Alternate APFT events assess the aerobic fitness and muscular endurance of soldiers with permanent medical profiles or long-term (greater than three months) temporary profiles who cannot take the regular, three-event APFT. 6.2-mile-stationary-bicycle ergometer test with a resistance setting of 2 kiloponds (2 kilograms) or 20 newtons.
Two stopwatches, one clipboard and pen for each scorer, one copy each of the test instructions and standards, and appropriate safety equipment are needed. A swimming pool at least 25 yards long and 3 feet deep, or an approved facility, is needed. Two stopwatches, one clipboard and pen for each scorer, a copy of the test instructions and standards, and one stationary bicycle ergometer are needed.
One event supervisor and at least one scorer for every three soldiers to be tested are required.
Two stopwatches, one clipboard and pen for each scorer, a copy of the test instructions and standards, and numbers are needed.
Two stopwatches, one clipboard and pen for each scorer, numbers, and copies of the test instructions and standards are needed. Scorers must observe the soldiers during the entire event and must ensure that the soldiers maintain a walking stride. Each week, I alternate weight-training and cardio workouts for six consecutive days and I rest on Sunday.
Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.


For the second exercise of a muscle group, I will only perform 1 set of 12 repetitions using a lighter weight. Just as a final note, remember not to overwork yourself or use weights that are too heavy for you!
This is the mouth-watering, creamy, sensational dessert that I made for Kevin's birthday party. It doesn’t matter if you are a new trainer working on your New Year’s resolution or an experienced guru with an established workout routine; sticking to your fitness plan isn’t always going to be easy.
This entry was posted in Healthy Living, Home Fitness Tips, Workout Routines and tagged fitness plan, healthy living, Home Fitness Tips, motivation, Workout Routines on December 29, 2015 by marcypro.
The APFT is a three-event physical performance test used to assess muscular endurance and cardiorespiratory (CR) fitness.
APFT results may indicate a need to modify the fitness programs to attain higher fitness levels.
This is an efficient way to evaluate both the individual's and the unit's physical performance levels.
This evaluates training procedures and indicates the soundness of the unit's physical fitness program.
This is an ongoing way to review training but is not as reliable as testing as an indicator of the unit's level of fitness. For soldiers who reached age 40 on or after 1 January 1989, there is no requirement for clearance in the cardiovascular screening program before taking a record APFT.
Individual soldiers are also encouraged to set for themselves a series of successively higher APFT performance goals. Diagnostic testing is important in monitoring training progress but, when done too often, may decrease motivation and waste training time. The numbers may be stenciled or pinned onto pullover vests or sleeveless, mesh pullovers or attached to the runners themselves. Wearing devices such as weight belts or elastic bandages may or may not provide an advantage. If a soldier fails an event or finds it difficult to perform, the scorer should write down the reasons and other pertinent information in the comment block.
Eight laps on a 400-meter track is 736 inches shorter than eight laps (2 miles) on a 440-yard track. If he continues, he receives credit for all correctly done repetitions within the two-minute period.
Soldiers who rest in an unauthorized rest position will have their performance in that event immediately terminated. In case of test failure, commanders may allow soldiers to retake the test as soon as the soldiers and commanders feel they are ready. The OIC or NCOIC determines the time to be allotted between events, as it will depend on the total number of soldiers who are participating in the APFT. The event supervisor must have the following the instructions in this chapter on how to conduct the event and one copy of the push-up scoring standards (DA Form 705). ON THE COMMAND 'GET SET,' ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes.
The scorer uses each soldier's starting position as a guide throughout the event to evaluate each repetition.
The scorer's head should be about even with the testee's shoulder when the latter is in the front-leaning rest position.
The event supervisor must have the following: the instructions in this chapter on how to conduct the event and one copy of the sit-up scoring standards (DA Form 705). The scorer's head should be about even with the testee's shoulder when the latter is in the vertical (up) position. They enter those point values on the scorecards and determine the total APFT score for each soldier before giving the scorecards to the test's OIC or NCOIC. Some commanders, however, want to know unofficial point scores to reward soldiers for their extra effort. To fairly determine the points earned, extra points are awarded at the same rate as points obtained for scores at or below the 100 point level. The profiling officer gives the unit's commander a list of physical activities that are suitable for the profiled soldier.
Each soldier is given a short warm-up period and allowed to adjust the seat and handlebar height.
They must then make sure that the bicycle ergometers' tension settings have been calibrated and are accurate and that the resistance of the ergometers has been set at two kiloponds (20 newtons).
He then organizes the soldiers into groups of no more than ten and assigns each group to a scorer. They initial the appropriate block and note in the comment block that the time is for a 6.2-mile-bicycle test and whether or not the testee met the required standards for his age and sex. He then divides the soldiers into groups of no more than three and assigns each group to a scorer.
I finished it with great results(strengthened my whole body and I lost 20 pounds), but because it is such a high-intensity program and really beats up your body, there is no way I wanted to continue that for the long term.
I was able to talk with my sister-in-law, Lyndsy, about it for quite a while, and after seeing how great it has worked for her, I decided to try it out for myself!
I rotate which two exercises I choose for a given muscle group so that my body never gets accustomed to the same one.
As shown in the chart above, I do upper and lower body weight training exercises on separate days. Hurting yourself will only result in you not being able to exercise, pushing your goals even further away.
It is a simple way to measure a soldier's ability to effectively move his body by using his major muscle groups and CR system.
Soldiers who reached age 40 before 1 January 1989 must be cleared through the cardiovascular screening program before taking a record APFT.
They should always strive to improve themselves physically and never be content with meeting minimum standards. Scorers should have a clipboard and an ink pen to record the results on the soldiers' scorecards. However, for standardization, such additional equipment is not authorized unless prescribed by medical personnel. After the entire APFT has been completed, the event scorer will convert raw scores to point scores using the scoring standards on the back of the scorecards. Commanders should plan testing which permits each soldier to perform to his maximal level. Therefore, soldiers who run the 2-mile event on a 400-meter track must run eight laps plus an additional 61 feet, 4 inches. If he does not continue, he gets credit for the number of correct repetitions he has performed up to that time. Soldiers without a medical profile will be retested not-later-than three months following the initial APFT failure in accordance with AR 350-15, paragraph 11. If many soldiers are to be tested, staggered starting times should be planned to allow the proper intervals between events.


The scorer should talk to the soldier before the event begins and have him do a few repetitions as a warm-up and reference to ensure he is.
If, while performing the sit-up event, this angle becomes greater than 90 degrees, the scorer should instruct the testee and holder to reposition the legs to the proper angle and obtain compliance before allowing the testee's performance to continue.
If a road course is used, the start and finish and one-mile (half way) point must be clearly marked. This simplifies the recording of finish times when large groups of soldiers are simultaneously tested.) After all runners have completed the run, the scorers determine the point value for each soldier's run time, record the point values on the scorecards, and enter their initials in the scorers' blocks.
After the test scores have been checked, the test's OIC or NCOIC signs all scorecards and returns them to the unit's commander or designated representative. Each push-up and sit-up beyond the maximum is worth one point as is every six-second decrease in the run time. For example, a soldier whose profile forbids only running will do the push-up and sit-up events and an alternate aerobic event. ON THE COMMAND 'GO,' THE CLOCK WILL START, AND YOU WILL BEGIN PEDALING AT YOUR OWN PACE WHILE MAINTAINING THE RESISTANCE INDICATOR AT TWO POUNDS. Soldiers should not be tested on a quarter-mile track, and they should never be out of the scorers' sight. Scorers assign numbers to the soldiers in their groups and record each soldier's number on the appropriate scorecard. YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout). For the first set I will start with a lighter weight and then with each following set I will increase my weight, except for the very last set. Performance on the APFT is strongly linked to the soldier's fitness level and his ability to do fitness-related tasks. Prior to their CVSP evaluation, however, they may still take part in physical training to include diagnostic APFTs unless profiled or contraindications to exercise exist.
Competition on the APFT among soldiers or units can also be used to motivate them to improve their fitness levels. At a minimum, the OIC or NCOIC should have a plan, known to all test personnel, for getting medical help if needed.
If he has not done 10 correct repetitions, he is sent to the end of the line to retake that event.
Under no circumstances is the APFT valid if a soldier cannot begin and end all three events in two hours or less. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. In all cases, when a time falls between two point values, the lower point value is used and recorded. This recommendation, made after consultation with the profiled soldier, should address the soldier's abilities and preference and the equipment available. Above all, the event supervisor must be alert to the safety of the testees throughout the test. Its seat and handlebars must be adjustable to let the soldier fully extend his legs when pedaling. YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE 6.2 MILES (10 KILOMETERS), AS SHOWN ON THE ODOMETER, IN A TIME EQUAL TO OR LESS THAN THAT LISTED FOR YOUR AGE AND SEX. He calls the time remaining every 30 seconds for the last two minutes of the allowable time and every second during the last ten seconds. From time to time the scorer may need to make small adjustments to the resistance control to ensure that a continuous resistance of exactly 2 kiloponds (20 newtons) is maintained throughout the test.
An APFT with alternate test events is given to soldiers with permanent profiles and with temporary profiles greater than three months' duration. All soldiers must undergo periodic physical examinations in accordance with AR 40-501 and NGR 40-501.
ON THE COMMAND 'GO,' BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND.
He counts out loud the number of correct repetitions completed and repeats the number of the last correct push-up if an incorrect one is done.
When the soldier comes to the vertical position, the scorer must be sure that the base of the soldier's neck is above or past the base of the spine. A male soldier performs above the maximum in the 17-21 age group by doing 87 push-ups and 98 sit-ups and by running the two miles in 11 minutes and 12 seconds.
At the end of the test, they record each soldier's time on the score-card in the 2-mile-run block, initial the appropriate block, and note in the comment block that the time is for a 6.2-mile stationary-bicycle ergometer test. Soldiers who are unable to perform 10 correct repetitions because of low fitness levels may not retake an event.
THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. The APFT does, however, give a commander a sound measurement of the general fitness level of his unit.
YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout).
TO COMPLETE THE REQUIRED DISTANCE OF 6.2 MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout).
AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY.
YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND.
YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-MILE COURSE IN THE SHORTEST TIME POSSIBLE. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION.
IF YOU FAIL TO PERFORM THE FIRST TEN PUSH-UPS CORRECTLY, THE SCORER WILL TELL YOU TO GO TO YOUR KNEES AND WILL EXPLAIN TO YOU WHAT YOUR MISTAKES ARE. YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE THE SWIM IN A TIME EQUAL TO, OR LESS THAN, THAT LISTED FOR YOUR AGE AND SEX. AFTER THE FIRST 10 PUSH-UPS HAVE BEEN PERFORMED AND COUNTED, HOWEVER, NO RESTARTS ARE ALLOWED.
AS LONG AS THERE IS NO PHYSICAL CONTACT WITH THE PACED SOLDIER AND IT DOES NOT PHYSICALLY HINDER OTHER SOLDIERS TAKING THE TEST, THE PRACTICE OF RUNNING AHEAD OF, ALONG SIDE OF, OR BEHIND THE TESTED SOLDIER, WHILE SERVING AS A PACER, IS PERMITTED.
CHEERING OR CALLING OUT THE ELAPSED TIME IS ALSO PERMITTED.) THE NUMBER ON YOUR CHEST IS FOR IDENTIFICATION. The alternate aerobic event scorer also totals the points from the pudh-up and or sit-up events and records the total APFT score in the TOTAL POINTS block.
WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS.
IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED.



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