Cadet Physical Fitness Test AY 2019 2020 1

Cadet Physical Fitness Test AY 2019 -2020 1

Requirement In accordance with AFJROTCI 36 -2010, units will: • Conduct and load the Cadet Physical Fitness Test (PFT) initial assessment…within the first 45 calendar days of school to determine each cadet’s fitness level • Conduct a final PFT Assessment Mass no later than 30 calendar days before the end of the school year to determine cadet’s overall improvement 2

Test Elements • Five exercises ‒ Curl-Ups (timed) ‒ Push-Ups (timed) ‒ Sit & Reach ‒ Shuttle Run (timed) ‒ 1 -Mile Run/Walk (timed) • Percentile scores are based on age & test scores 3

Curl-Up • Purpose: Measures abdominal strength and endurance • Execution: • Lie on back with knees flexed and feet about 12 inches from buttocks; ask partner to hold feet • Arms crossed with hands placed on opposite shoulders and elbows held close to the chest • Keeping arms in position, curl up to touch elbows to thighs, then lower back until the shoulder blades touch the floor; this is one rep • Bouncing off the floor is not permitted • Partner counts each curl up that is performed correctly 4

Curl-Up 5

Push-Up • Purpose: Measures range of strength and endurance • Execution: • Lie face down on mat in push-up position with hands under shoulders, fingers straight, and legs straight, parallel and slightly apart with toes supporting the feet • Straighten arms, keeping the back and knees straight, then lower body until there is a 90 -degree angle at the elbows, with the upper arms parallel to the floor • Record only those push-ups done with proper form 6

Push-Up 7

Sit & Reach • Purpose: Measures flexibility of the lower back and hamstrings • Execution: • Using the specially constructed box, remove shoes and sit on the floor with knees fully extended, feet shoulder-width apart and soles of the feet held flat against the end of the box • With hands on top of each other, palms down, and legs held flat, reach along the measuring line as far as possible • When reaching, both hands should reach evenly along the measuring line 8

Sit & Reach 9

Shuttle Run • Purpose: Measures speed, quickness and agility • Execution: • Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines • On “Go” run from the starting line to second line, picking up one block, running back to the starting line and placing block behind the line • Repeat using the second block 10

Shuttle Run 11

1 -Mile Run/Walk • Purpose: Measures speed and endurance • Execution: • On “Go” run/walk four (4) laps around the track 12

1 -Mile Run/Walk 13

Questions? 14