Running & Good Times

Air Force Physical Fitness Test

The last time, I took Air Force physical assessment was March of last year. So, this allowed me a year to improve my score. And that I did!

The goal of the Air Force Fitness Program is to motivate Airmen to participate in year-round physical conditioning activities that emphasize total fitness, to include proper aerobic conditioning, strength and flexibility training, and healthy eating. Health benefits from an active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness. The physical assessment has three testable components: body composition, cardiorespiratory endurance, and muscle fitness. This is translated into waist measurement, 1.5 mile run, push-ups, and sit-ups. A person’s age determines which measurement table they will utilize to calculate their overall score – too include necessary minimums to pass.

The each group is broken out into 10 year increments. Luckily for me, this year I crossed over into the 40-49 age group – lowering the amount of push-ups, sit-ups, and lowered the 1.5 mile by 10 seconds. Depending on the number of cumulative points per exercise determines your score on a range from Unsatisfactory to Excellent.

AF PT TEST 40-49 Fit ChartSince the implementation of the fitness program, I have always strived to obtain an excellent rating – >90%. The first and only time, I achieved a perfect score (100%) was in 2012. That was a year of non-stop triathlons. Since then, I have missed the mark by not achieving the max run time – generally by a few seconds. Last year, I was off by four seconds – 9:34 was the max. The other components are usually pretty easy as I incorporate strength training into my routine and have a relativity healthy diet.

I contribute this year’s success to speed work. Prior to last fall, speed work was something I dreaded. However, since integrating it into my training plan it helped me to PR in this year’s One City Marathon, and allowed me to achieve a 9:29 on this year’s PT run. My results are an indication that hard work pays off! I was able to achieve the maximum points on the other testable components too.

Screen Shot 2016-03-29 at 7.38.00 PM

This is shaping up to be a successful year…time to start preparing for the North Face Challenge 50k and Rim2Rim2Rim ultramarathons.

Bottom line, it is our responsibility to meet or exceed the minimum established standards.

This link contains the fitness charts – http://www.afpc.af.mil/shared/media/document/AFD-110804-054.pdf

How would fair if you took the Air Force Fitness Assessment?

 

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2 comments on “Air Force Physical Fitness Test”

  1. ehaselby says:

    Whoever your coach is must be a bad a$$.

    1. Profile photo of DeweyDewey says:

      So far he’s been spot on! If you would like, I could share his information.

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