A-16. The OIC and the NCOIC should select a test site that is flat and
free of debris. The test site should have the following:
- A site that is free of any significant hazards.
- A briefing area for the reading of event instructions.
- A preparation area (can be same as briefing area).
- A soft, flat, dry area for push-ups and sit-ups.
- A flat, measure 2-mile running course with a solid surface that is not more than 3 percent grade.
A-17. Sound judgment must be used in the selection of a 2-mile run course. There is no requirement to survey 2-mile run courses; however, selected test sites should be free of significant hazards such as traffic, slippery road surfaces, and areas where heavy pollution is present. Running tracks may be used to administer the 2-mile run event. If a 400-meter track is used, the OIC/NCOIC must add an additional 61 feet, 4 inches to the standard 8 laps to ensure the test’s required 2-mile distance is covered. One lap on a 400-meter track is 92 inches shorter than one lap on a 440-yard track. Eight laps on a 400-meter track is 736 inches shorter than eight laps (2 miles) on a 440-yard tack. Therefore, Soldiers running on a 400-meter track must run an additional 61 feet, 4 inches.
A-18. The APFT test sequence is the push-up, sit-up, and 2-mile run (or an approved alternate aerobic event). The order of events cannot be changed. There are no exceptions to this sequence. Soldiers are allowed a minimum of 10 minutes and a maximum of 20 minutes to recover between events. The OIC or the NCOIC determines the recovery time. It is normally based on the number of Soldiers taking the test. If large numbers of Soldiers are being tested, staggered start times should be planned to allow for proper recovery between test events. Under no circumstances is the APFT valid if Soldiers cannot begin and end all three events in two hours or less. The following paragraphs describe procedures for APFT administration. On test day, the OIC or the NCOIC briefs Soldiers on the purpose and organization of the test. The OIC or the NCOIC explains test administration including the scorecard, scoring standards, and test sequence. In addition, the wearing of unauthorized items such as nasal strips, braces, elastic bandages, weight lifting gloves, electronic devices (MP3 players, radios, cell phones, and compact disc players) are addressed. Test instructions for the push-up, sit-up, and 2-mile run (or approved alternate aerobic event) are read prior to conducting preparation. After preparation is completed, the push-up event will begin. From the beginning of the push-up event to the completion of all remaining events, the total time elapsed cannot exceed two hours. Upon completion of all events, recovery will be conducted.
THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND
TRICEPS MUSCLES. ON THE COMMAND, ‘GET SET’, ASSUME THE FRONT-LEANING REST POSITION BY
PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP
TO 12 INCHES APART (MEASURED BETWEEN THE FEET). WHEN VIEWED FROM THE SIDE, YOUR BODY
SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. 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. THEN, RETURN TO THE
STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE
FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT
LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF
EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU
HAVE COMPLETED CORRECTLY. 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 10 PUSH-UPS CORRECTLY, THE SCORER WILL TELL YOU TO GO TO YOUR KNEES AND WILL EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RETESTED. AFTER THE FIRST 10 PUSH-UPS HAVE BEEN PERFORMED AND COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY INCORRECTLY PERFORMED PUSH-UPS WILL NOT BE COUNTED. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. 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 THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION. A-25. During the push-up event, scorers sit or kneel 3 feet from the Soldier’s left or right shoulder at a 45-degree angle (refer to Figure A-2). Additional checkpoints to explain and demonstrate for the push-up event are as follows:
- “Your chest may touch the ground during the push-up as long as the contact does not provide an advantage. You cannot bounce off the ground.”
- “If a mat is used, your entire body must be on the mat. Sleeping mats are not authorized for use.”
- “Your feet will not be braced during the push-up event.”
- “You may do the push-up event on your fists.”
- “You may not cross your feet while doing the push-up event.”
- “You may not take any APFT event in bare feet.”
- “You should not wear glasses while performing the push-up event.”
“THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND
HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE STARTING
POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE
ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED
BETWEEN THE FEET). ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE
HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS
AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN
CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND
YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR
ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND, ‘GO’,
BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL
POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS
ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED
THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR
SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS
DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE
SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY
PERFORMED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE
VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR
HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND
TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE.
IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF
YOUR LAST CORRECTLY PERFORMED SIT-UP. IF YOU FAIL TO PERFORM THE FIRST
10 SIT-UPS CORRECTLY, THE SCORER WILL TELL YOU TO ‘STOP’ AND WILL
EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE
TO BE RE-TESTED. AFTER THE FIRST 10 SIT-UPS HAVE BEEN PERFORMED AND
COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY
INCORRECTLY PERFORMED SIT-UPS WILL NOT BE COUNTED. THE UP POSITION IS
THE ONLY AUTHORIZED REST POSITION.
“IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (REST) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.
THE 2-MILE RUN MEASURES YOUR AEROBIC FITNESS AND ENDURANCE OF THE LEG MUSCLES. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL SOLDIERS WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO’, THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE THE REQUIRED 2-MILE DISTANCE (DESCRIBE THE NUMBER OF LAPS, START AND FINISH POINTS, AND COURSE LAYOUT). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE TWO-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP AND/OR CARRIED), OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, THE EVENT WILL BE TERMINATED. IT IS LEGAL TO PACE A SOLDIER DURING THE TWO-MILE RUN 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. YOU MUST MAKE SURE IT IS VISIBLE AT ALL TIMES. TURN IN YOUR NUMBER WHEN YOU FINISH THE RUN AND GO TO THE AREA DESIGNATED FOR RECOVERY. DO NOT STAY NEAR THE SCORERS OR THE FINISH LINE AS THIS MAY INTERFERE WITH TESTING.
A-38. Alternate aerobic events assess the cardio respiratory and
muscular endurance of Soldiers with permanent
medical profiles, or long-term temporary profiles that cannot perform the 2-mile run.
The alternate aerobic
APFT events are the following:
- 800-Yard-Swim Test.
- 6.2-Mile Stationary-Cycle Ergometer Test.
- 6.2-Mile Bicycle Test.
- 2.5-Mile Walk Test.
THE 2.5-MILE WALK MEASURES CARDIO RESPIRATORY FITNESS AND LEG-MUSCLE ENDURANCE. ON THE COMMAND, ‘GO,’ THE CLOCK WILL START, AND YOU WILL BEGIN WALKING AT YOUR OWN PACE. YOU MUST COMPLETE (DESCRIBE THE NUMBER OF LAPS, START AND FINISH POINTS, AND COURSE LAYOUT). ONE FOOT MUST BE IN CONTACT WITH THE GROUND AT ALL TIMES. IF YOU BREAK INTO A RUNNING STRIDE AT ANY TIME OR HAVE BOTH FEET OFF THE GROUND AT THE SAME TIME, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE THE 2.5-MILE COURSE IN A TIME EQUAL TO OR LESS THAN THAT LISTED FOR YOUR AGE AND GENDER.
Ref. FM 7-22