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Instructions for the Army Physical Fitness Test (APFT)

May 4, 2010

The Army Physical Fitness Test (APFT) is a test that that is required of all soldiers in the Active Army, Army National Guard, or Army Reserve. The test is administered twice a year. The APFT consists of sit-ups, push-ups and a 2-mile-run on a flat surface. The test is a way to measure a soldier’s fitness and endurance.

Soldiers are given a 2-hour block of time in which they must complete the testing. Soldiers must do all 3 events in the time limit. The order that the test is administered is push-up, sit-up, and 2-mile run. The order can not be changed. A minimum of 10-minutes rest time should be allowed between events.

Soldiers should dress appropriately for physical training and should wear running shoes, rather than other types of athletic shoes.

Scoring

Scoring is based on gender and age. A score of 60 percent or higher is required on all events, giving a combined score of 180. A Physical Fitness Badge can be earned by scoring a minimum of 90 percent in each event and having a combined total of 270 or higher.

Push-Ups 

The proper body position for a push-up is the front-leaning rest position or what is commonly referred to as the plank position. Hands should be approximately shoulder width apart, in a comfortable position. Feet can be together or up to 12-inches apart, again to the comfort of the person performing the push-up. Body should be in a straight line from shoulders to feet. Push-ups performed on the knees are not allowed.

Soldiers have 2-minutes in which to complete as many push-ups as possible. To do the push-up, bend the elbows until the upper arm is parallel to the ground, then push-up to the starting position.

The amount of push-ups required varies based on age and gender.

Sit-Ups

The proper starting position for the sit-up is lying on one's back with knees bent at a 45 degree angle and feet can be together or up to 12-inches apart. Another person will hold the ankles of the person performing the sit-up. The heel of the foot must remain on the ground for the entire sit-up. Fingers must be interlocked behind the head and the back of the hands must be touching the ground.

Soldiers have two minutes in which to complete as many sit-ups as possible. To do the sit-up, raise the body up until the base of the neck is above the base of the spine. After reaching the sit-up position, lower the body until the shoulder blades touch the ground.

The amount of sit-ups required varies based on age.

2-Mile Run

The 2-mile run is a timed exercise. The goal is to run in the shortest possible time. Although walking is allowed it is discouraged.

The APFT is an important tool to determine the fitness level of a unit, however, a strong fitness training program will ensure the health and well being of a soldier.

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