
StewSmith.com | April 27, 2007
The Air Force Fitness Program assesses your fitness in four areas: aerobic (running), body-composition, push-ups, and crunches. Your scores in each area are based on your age, gender, body measurements, amount of repetitions or elapsed time.
Aerobic Test
The Aerobic Fitness test is a one and a-half mile timed run. For a 17 to 25 year
old male the score ranges from zero for 21:30 elapsed time to 50 points for
running it in less than 9:36.
Click here to see the Air Force Aerobic Score charts.
www.af.mil/news/USAF_Fitness_Charts.pdf
Body Composition
Test
The
Body Composition score is determined by measuring the abdominal circumference,
and comparing the measurement to a body composition point chart. A 17 to 25 year
old male with a 36-inch waste would get a score of 22.20 for this area.
Note: To measure abdominal circumference, place a measuring tape in a horizontal plane around the abdomen at the level of upper hipbone. Before reading the tape measure, ensure that the tape is snug, but does not compress the skin, and is parallel to the floor.
Click here to see the Air Force Body Composition score charts.
www.af.mil/news/USAF_Fitness_Charts.pdf
Push-up Test
Push-ups are done in a one-minute time-period. For a 17 to 25 year-old male the
scores range from zero for less than 8 push-ups to 10 points for 62 or more.
Click here to see the Air Force Push-up Score charts.
www.af.mil/news/USAF_Fitness_Charts.pdf
Crunches Test
The
crunches test score is based on the number of repetitions are counted during one
minute. For a 17 to 25 year old male the score ranges from zero for less than 27
crunches to 10 points for 55 or more.
Click here to see the Air Force Crunches Score charts.
(Scoring Charts can be found at: http://www.af.mil/news/USAF_Fitness_Charts.pdf )
Your aerobic, body composition, push-up and crunches scores are added to give you a fitness rating. The Air Force fitness ratings are as follows:
|
Fitness Rating |
Score Required |
|
Excellent |
90 or above |
|
Good |
75 - 89.9 |
|
Marginal |
70 - 74.9 |
|
Poor |
Less than 70 |
Example: A 25 year-old male with a 36-inch waste, who runs the mile and half in 13:00 minutes, does 41 push-ups and 41 crunches would receive a “marginal” fitness rating.
Fitness ratings are used to determine how often an airman must retest. Those who score in the "excellent” or “good" categories are re-tested annually. Those who score in the "marginal" or “poor” categories are re-tested every three months. In Addition, those in the Marginal category are required to attend a Healthy Living Workshop, while those in the poor category will be required to attend the workshop and participate in a fitness improvement program.
To max out your score on the Air Force Fitness Program you will need to commit to a regular work out routine. For help developing a personal fitness plan, check out Stew Smith’s article on Preparing for the PFT - Here.
PT programs to train for the Air Force PFT can be found in the following StewSmith.com links:
· Running
Stew Smith- CSCS, former Navy SEAL and fitness writer is certified by the National
Strength and Conditioning Association (www.nsca.com) as a Certified Strength and
Conditioning Specialist (CSCS). Email him personally at
stew@stewsmith.com or
stew@mycustomworkout.com
New Venture -
www.mycustomworkout.com
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The Complete List of Stew Smith's eBooks:
General
Fitness and Nutritional Guides for Everyone
The 45 Day Beginner Guide to
Fitness
The 45 Day Intermediate Guide to Fitness
The Diabetic Prevention Workout /
Diet
The Athlete Workout - Rugby, Soccer, Lacrosse
& Football
The Busy Executive Workout
Routine
The Six Week Advanced Weight Training / PT
Guide
The Special
Forces Physical Fitness Workouts
New - Combat
Conditioning Workout
The Army Special Forces / Ranger Workout Phase 1 & 2
The Army Air Assault School Workout
NEW - The Coast Guard Rescue
Swimmer Workout - NEW
The OCS, ROTC, Service Academy, &
Bootcamp Workouts
Navy, Air Force, and Coast Guard OCS Workout
The Air Force OTS Workout
The Service Academy Workout (West
Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The Army Air Assault School
Workout
The Law Enforcement
Physical Fitness Test Workouts
The FLETC Workout - Ace the PEB
/ Same as Blackwater's TestThe State / Local Police Academy Workout
The Public Safety Diver
Workout

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