Official 24-Hour Fitness Center* in Iraq. Not too bad of a setup … considering …

The Army’s fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission-specific physical training for individuals and units.

The benefits to be derived from a good physical fitness program are many. It can reduce the number of soldiers on profile and sick call, invigorate training, and enhance productivity and mental alertness. A good physical fitness program also promotes team cohesion and combat survivability. A good physical fitness program also improves soldiers’ combat readiness.

Soldiers are required to take a physical fitness test at least twice per year. There are three events which are measured: push-ups, sit-ups, and a timed two-mile run. Soldiers are required to score a minimum of 60 points on each event (50 points per event in order to graduate Army Basic Training). The Army Physical Fitness Test (APFT) scores are also used in the Army Enlisted Promotion System.

Commanders evaluate the effectiveness of physical fitness training and ensure that it is focused on the unit’s missions. They can evaluate its effectiveness by participating in and observing training, relating their fitness programs to the unit’s missions, and analyzing individual and unit APFT performance.  

The Army Physical Fitness Manual is FM 21-20, which is approved for public release and unlimited distribution.

* Photo taken in Iraq shows Bench Press, Incline Bench Press, Olympic Style 45-LB Bars, 45-Pound Plates, Hex Dumbbells, and at least one Safety Squat Bar.

See also:
Military.com/military-fitness

Soon after a promotion to lieutenant colonel, David Petraeus moved from the office of the Chief of Staff to Fort Campbell, Kentucky, where he commanded the 101st Airborne Division (Air Assault)’s 3rd Battalion, 187th Infantry Regiment from 1991–1993. As battalion commander of the Iron Rakkasans in 1991, he suffered one of the more dramatic incidents in his career. He was accidentally shot in the chest during a live-fire exercise when a soldier tripped and discharged his rifle about 40 yards from where Petraeus was observing the live fire drill. Petraeus was airlifted to Vanderbilt University Medical Center in Nashville, Tennessee, where he was operated on by future Senator Bill Frist. Petraeus had a laceration to a large pulmonary artery and a lacerated pulmonary vein. A small entrance wound was located in the front, right, middle of his chest with a larger exit wound that shattered his sixth rib located in the back of his rib cage. Dr. Frist put about a 12-inch incision and put his hand on the lung to apply pressure and stop the bleeding. A small part of the damaged lung was resected and the damaged rib was also resected. The blood vessels were sutured shut and the wound was closed and then Petraeus was on his way to recovery.

Petraeus asked to be released from the hospital immediately after the surgery. Dr Bill Frist denied his release at first. Petraeus then asked that at least he be sent back to a local hospital so he could be with his soldiers. The hospital released him early after he did fifty push ups without resting, just a few days after the accident.

When he returned to command, instead of cutting that soldier who accidentally shot him, he promoted the soldier to Ranger School.

Grant it, words cannot describe the physical fitness and extreme human performance demands of work in the military during combat or training missions. Physical fitness testing is just the beginning of what can become a prolonged test of the real deal.

Video from Fallujah, Iraq November/December 2004 WARNING: Graphic Military Combat Video).

We’ll understate the human performance issues anyway: Military work involves endurance, vigilance, power, speed, flexibility, strength and much more.

From the USNA Admissions website:

The physical aptitude exam is included in your candidate admission package.  The test consists of a 300-yard shuttle run, a kneeling basketball throw, a standing long jump, push-ups and either pull-ups for men or a flexed-arm hang for women.  The purpose of the test is to evaluate coordination, strength, speed, agility and endurance.  The test can be administered by anyone with a physical education degree or an active duty officer.  Candidates accustomed to regular physical activity should have no difficulty with the physical aptitude examination.  Being properly conditioned prior to Induction Day cannot be overemphasized.  You will be far better prepared to meet the stringent physical demands of plebe summer if you maintain a high level of physical fitness during high school.

Midshipmen as well as all active duty Navy personnel take the Physical Readiness Test twice a year.  This test consists of a 1.5 mile run, push-ups in two minutes, and sit-ups in two minutes.  The standards for midshipmen are more challenging than fleet standards.  The following minimums may be used as a guide for prospective candidates:

As a regular part of the Physical Education program at the Naval Academy all midshipmen are required to pass this test.

SOURCE:
USNA Admissions PAE
United States Naval Academy

The admissions site was down when we checked

We will update later.

You can check yourself … http://www.usma.edu

Physical Aptitude Examination – Exam Instructions

For the Examiner • Exam Instructions

The examination consists of the following five events: pull-ups (men)/flexed-arm hang (women), standing long jump, modified basketball throw, push-ups and 300-yard shuttle run. In order to qualify for admission to the U.S. Air Force Academy, you must pass each event of the Physical Aptitude Examinaiton (PAE). You must complete all five events on the same day with a maximum of 10 minutes rest between events.

You should wear appropriate athletic attire during the PAE. Your attire should consist of a pair of rubber-soled athletic shoes and gym shorts and shirt that are suitable for athletic activities. Waffle-soled running shoes usually hinder a candidate’s performance and are not recommended.

Pull-Ups (Men)
Grip bar with both hands, palms facing away from body and assume a fully extended position, with feet clear of ground. When you are in the correct starting position, examiner will give the signal to begin. Pull with both arms until your chin is above the bar, then lower yourself to the fully extended position and repeat until you are unable to continue. You should not kick, “snap” your body, bend your hips or legs, or rest your chin on the bar. An assistant will steady your swing while the examiner records the number of pull-ups you completed on the score sheet.

Correct execution: Chin is above but not touching the bar. Assistant steadies swing.	Average Score = 10 Minimum Score = 5

Flexed-Arm Hang (Women)
Stand on a chair or stool positioned beneath the bar, then grasp it with both hands, palms facing forward and away from you. The assistant should then grasp your legs above ankles and lift you into starting position (arms fully flexed and chin above bar). As soon as you are in the starting position, the command “go” will be given, the assistant’s hold released and the stopwatch started. Hold this position as long as you can. The test ends and the watch is stopped when your chin comes to rest on the bar or drops below it. The elapsed time will be recorded on the score sheet.

Stopwatch is started when arms are fully flexed and chin is level with bar.	Average Score = 24 seconds Minimum Score = 21 seconds

Standing Long Jump
With the toes of both feet positioned at the takeoff line, jump forward as far as possible. No preliminary step or hop may precede the jump. You may, of course, bend your knees, lower and raise your body, swing your arms and bring your heels off the floor while preparing to jump (feet may not leave floor completely except during the jump). Practice jumps should be taken, followed by three jumps for score. Only the longest jump will be recorded. All jumps for score are measured from the takeoff line to the rearmost heel at landing. Measurements are made to the nearest inch.

For ease in conducting the test, some examiners place a scale marked at one-inch intervals on the floor, starting at a distance of five feet from the takeoff line. Most examiners find it convenient to utilize a pointer or marker of some sort to mark the position of the rearmost heel following each jump until the measurement has been conducted and recorded on the score sheet. Note: If the candidate falls backwards after landing the examiner must mark the body part that touches the ground closest to the take-off line.

Candidate positions toes of both feet at takeoff line.	Average Score Men = 7′10″ (94″) Minimum Score Men = 6′10″ (82″) Average Score Women = 6′02″ (74″) Minimum Score Women = 5′8″ (68″)

Push-Ups
The start position begins with your hands shoulder-width apart, elbows fully extended and body straight, with feet together or up to 12 inches apart. To complete a repetition, lower your body – maintaining a straight back – until your upper arm is parallel with ground, then return to the start position. Once the two-minute push-up period has started, you may not lift your arms or legs off the ground; however, you may rest in the “start” position. You may not bend at the waist and the knees to relax your back.

Correct “start” position.	Correct “down” position.	Average Score Men = 47 Minimum Score Men = 25 Average Score Women = 28 Minimum Score Women = 10

Kneeling Basketball Throw
The objective of this exercise is to throw a basketball as far as possible from a kneeling position on a mat or other padded surface. This test is most easily conducted by three people – an examiner and two assistants.

Kneel behind the throwing line and, using an overhead throwing motion, throw the basketball as far as possible. Keep in mind that (1) your hands may not touch the mat during the test, (2) only your knees and feet may be in contact with the mat during the test and (3) you must face the throwing line and your knees must remain parallel (alongside each other) at the throwing line and maintain constant contact (may not slide or move) with the mat throughout your throw. You are allowed practice throws before taking three throws for distance. Only the longest throw will be recorded.

Note to the examiner: In conducting this test, please concern yourself primarily with the correct execution of each of the candidate’s throws for record. One of your assistant
217;s can mark the point of impact of each throw and your other assistant can help you measure the throw.

		Average Score Men = 67′ Minimum Score Men = 54’ Average Score Women = 39′ Minimum Score Women = 28’
Basketball throw, starting and follow-through positions.

300-Yard Shuttle Run
This 300-yard test measures how quickly you can complete six round trips (a total distance of 300 yards) between two turning lines spaced 25 yards apart. Again, this test is most easily conducted by three people – an examiner and two assistants. This way, the examiner can concentrate on the overall conduct of the test while one assistant times the runner and the other calls out the number of round trips the runner has completed. You should run to, not past, the line while making the turn. The examiner will use the commands, “take your mark” and “go.” Remember to pace yourself so that you can complete the six rounds as quickly as possible. The number of round trips will be called out each time you return to the starting line.

Note to the examiner: Please try to arrange this test so the turn lines are not close to a wall. In the event that one of the turning lines must be against or close to a wall, advise the candidate not to touch or push-off from the wall on the turns.

Starting position. Examiner gives command “Go.” An assistant calls out the number of rounds completed.	Turns are made TO the line, NOT past.	Average Time Men = 60 sec Maximum Time Men = 65 sec Average Time Women = 68 sec Maximum Time Women = 75 sec

SOURCE:
Air Force Academy Admissions PAE
Air Force Academy Admissions

The Daily 16 Program is a comprehensive series of warm-up, conditioning, and cool-down exercises; it replaces the former Daily 7.

The USMC introduces the Daily 16, as follows:

The Daily 16 warm-up exercises facilitate gradual distribution of blood flow to the muscles, preparing both the cardiovascular and musculoskeletal systems for the exercise session, by effectively targeting both the upper and lower body. The increased blood flow to the muscles produces a warming effect, increasing the elasticity of the muscles and connective tissues, which is believed to reduce injury risks.

The Daily 16 conditioning exercises include traditional calisthenics that are safe in providing a total body workout, which can vary in duration, degree of difficulty and level of intensity. The Daily 16 cool-down exercises (the same exercises used in the warm-up) allow the body to gradually return to the pre-exercise state.

WE STRONGLY RECOMMEND that you get the latest information from the official USMC site listed below instead of our attachment, which is included as historical reference at the end of this article and may become obsolete without notice.

SOURCE:
USMC Daily 16 Manual with photos (pdf) — link leads you to a page with a link to the USMC Daily 16.

Marine Corp Community Services website has deep links to numerous documents on physical fitness, including the USMC Daily 16.

2200. PFT STANDARDS
1. PFT Performance Requirements. To successfully pass the PFT, Marines must complete the minimum acceptable performance requirements in each event and achieve
an overall combined score for their age group as shown in table

2-1. Marines must
be made aware that the minimum performance (points) in each event alone, will not total the points required for a passing score. Additional points must be earned in at least one event in order to achieve a 3rd Class PFT or better, per age group.
Failure to meet the minimum requirements in any event constitutes a failure of the entire test, regardless of the total number of points earned for all three events. Marines on light or limited duty will complete the two events that they are medically qualified to participate in, and will receive credit for a PPFT.
Paragraph 2202 further details the PPFT requirements.

      PULL-UPS/    ABDOMINAL   3.0 MI     TOTAL     MIN       ADDNTL’ PNTS
AGE   FLEXED-ARM   CRUNCHES   RUN(MIN)   POINTS    SCORE       NEEDED
17-26  3/15(SEC)        50      28(m)      105      135        30
                                31(f)    

27-39  3/15             45      29(m)       94      110        16
                                32(f)

40-45  3/15             45      30(m)       88       88         0
                                                                33(f)

46+    3/15             40      33(m)       65       65         0
                                                                36(f)

Table 2-1.–Minimum Acceptable Performance Requirements for PFT/PPFT Events.

2. Individual event scores for both males and females can be viewed in appendix G.

3. PFT Classification Scores. Table 2-2 shows the minimum score required, per age group, to earn each PFT classification score. Marines should be encouraged to continually strive to perform their best and not merely accept minimum performance.

AGE GROUPS
P
FT
CLASS           17-26      27-39     40-45      46+
1st               225        200       175      150
2nd               175        150       125      100
3rd               135        110        88       65

For further information, please see the USMC pdf file for PFT by following the links below. WE STRONGLY RECOMMEND that you get the LATEST information from the official USMC site listed below instead of our attachment, which is included as historical reference and may be obsolete without notice.

SOURCE:
USMC Daily 16 Manual with photos (pdf) — link leads you to a page with a link to the USMC Daily 16.

Marine Corp Community Services website has deep links to numerous documents on physical fitness, including the USMC Daily 16.

MEDICAL EXAMS: All scholarship recipients and members of the Air Force ROTC Professional Officer Course (POC) must take and pass a Department of Defense Medical Examination Review Board (DODMERB) medical exam. DODMERB is the medical certification agency for Air Force ROTC scholarships. Most applicants will either be scheduled to take the physical exam at the nearest military base or sent to a designated civilian contractor. DODMERB will send you complete instructions. If you cannot meet the scheduled date, request another date. As a candidate, you’re responsible for all costs of travel, food and lodging related to the medical examination and personal interview.If you wear hard contact lenses, remove them a minimum of 21 days before the examination; remove soft lenses 72 hours before the examination.
DODMERB determines if you are medically qualified for the program. Physicals normally take 6-8 weeks to process. Scholarship winners are advised that no scholarship will be activated until the individual is medically qualified for a commission. The process is lengthy and may involve several months of processing and correspondence. If you are found to be medically disqualified, a waiver request will be automatically forwarded from DODMERB to AETC/SG for consideration. If your waiver request is denied and you believe there are extenuating circumstances that justify further consideration, follow the DODMERB instructions (with notification letter) regarding rebuttals. If you have a medical question, DODMERB is your only official source of information. Write DODMERB, Colorado Springs, CO, 80840-2200, or call (719) 333-3562. Pilot/Nav Qualifications Interested in flying? We’ve listed below some general qualifications. Once in Air Force ROTC, cadets must obtain a Class 1 Flight Physical. > Pilot: Vision: Normal color vision Distant vision, uncorrected to 20/70, but corrected to 20/20 Near vision, uncorrected to 20/20 Meet refraction, accommodation and astigmatism requirements Corrective eye surgery could be a disqualifier Have no history of hay fever, ashma or allergies after age 12 Meet Air Force weight and physical conditioning requirements Have standing height of 64 to 77 inches and sitting height of 34 to 40 inches > Navigator: Vision: Normal color vision Distant vision, 20/200 but corrected to 20/20 Near vision, 20/40 but corrected to 20/20 Meet refraction, accommodation and astigmatism requirements Corrective eye surgery could be a disqualifier Have no history of hay fever, asthma or allergies after age 12 Meet Air Force weight and physical conditioning requirements Have standing height of 64 to 77 inches and sitting height of 34 to 40 inches

Source:
AFROTC Medical Requirements
www.afrotc.com

The PFT is taken every fall and spring term while a cadet is enrolled in Air Force ROTC. Cadets in the GMC not on scholarship must attempt the test but do not have to pass. Scholarship cadets and cadets in the POC, however, must pass the test each fall and spring term.
“Before I joined AFROTC, I thought that I wouldn’t last long in the program because I was out of shape. But the people here at the detachment motivated me to get in shape. The only person who ever doubted that I would pass the PFT was me.”     – Karen Cole, Chemistry and English major, Cornell University The PFT is composed of three events in the following order: Push-ups Crunches 1.5-mile run All events must be completed. There is a short rest period between each event. There is a minimum score of 75 points. Below is a table of maximum scores in each area. MAXIMUM SCORES EVENT AGE MALE FEMALE Crunches Up to 24 55 51 (2-Min) 25-29 53 47   30-34 51 42         Push-ups Up to 24 62 42 (2-Min) 25-29 57 41   30-34 52 40         1.5-Mile run Up to 24 9:36 11:06   25-29 9:36 11:24   30-34 9:48 11:54 > How to pass the PFT. (You should consult with a physician before starting any exercise program.) Take the entire test early in order to get a baseline for improvement. Develop a plan to improve your physical fitness. The plan should include exercises to improve each event score. Emphasize the events you struggle with to improve overall score. Make the plan a part of your lifestyle. If possible, find a friend (or friends) to work out with on a regular basis. Stay positive and stay with it. Set short-term and long-term goals for yourself. Set six-week goals, semester goals and Field-Training Board goals for improving individual event scores and the overall score. Ask your instructor for the average scores for those programs for which you want to be selected. > Work the PFT exercises and running into your overall lifestyle. Use small amounts of time to improve overall fitness. Break periods of study by performing individual exercises. (Read a chapter or finish an assignment and do some push-ups.) Clear the mind after a long study session by going for a run. You don’t need to be at a gym or fitness center to improve on your PFT. Be creative. Work on sit-ups and push-ups in your room. Just remember that you don’t need to be an athlete to pass the PFT. You just need to get in and stay in “PFT” shape.

Source:
Air Force ROTC Physical Fitness Test
www.afrotc.com