Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

14-8 Test Sequence

Test Sequence
The test sequence is the push-up, sit-up, and 2-mile run (or alternate, aerobic event). The order of events cannot be changed. There are no exceptions to this sequence.

Soldiers should be allowed no less than 10 minutes, but ideally no more than 20 minutes, to recover between each event. The OIC or NCOIC determines the time to be allotted between events, as it will depend on the total number of soldiers who are participating in the APFT. If many soldiers are to be tested, staggered starting times should be planned to allow the proper intervals between events. Under no circumstances is the APFT valid if a soldier cannot begin and end all three events in two hours or less.
The following paragraphs describe the equipment, facilities, personnel, instructions, administration, timing techniques, and scorers’ duties for the pushup, sit-up, and 2-mile-run events.

PUSH-UPS
Push-ups measure the endurance of the chest, shoulder, and triceps muscles. (See Figure 14-3.)

Equipment
One stopwatch is needed along with one clipboard and pen for each scorer. The event supervisor must have the following the instructions in this chapter on how to conduct the event and one copy of the push-up scoring standards (DA Form 705).

Facilities
There must be at least one test station for every 15 soldiers to be tested. Each station is 6 feet wide and 15 feet deep.

Personnel
One event supervisor must beat the test site and one scorer at each station. The event supervisor may not be the event scorer.

Instructions
The event supervisor must read the following: “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. 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 TEN PUSH-UPS CORRECTLY, THE SCORER WILL TELL YOU TO GO TO YOUR KNEES AND WILL EXPLAIN TO YOU WHAT YOUR MISTAKES ARE. 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, HOWEVER, 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.”

(The exercise is then demonstrated. See Figure 14-4 for a list of points that need to be made during the demonstration.) “WHAT ARE YOUR QUESTIONS?”
Administration
After reading the instructions, the supervisor answers questions. Then he moves the groups to their testing stations. The event supervisor cannot be ready to begin. Successive groups do the event until all soldiers have completed it.

Timing Techniques
The event supervisor is the timer. He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes. He ends the event after two minutes by the command “Halt!”

Scorers’ Duties
Scorers must allow for differences in the body shape and structure of each soldier. The scorer uses each soldier’s starting position as a guide throughout the event to evaluate each repetition. The scorer should talk to the soldier before the event begins and have him do a few repetitions as a warm-up and reference to ensure he is doing the exercise correctly.

The scorer may either sit or kneel about three feet from the testee’s shoulder at a 45-degree angle in front of it. The scorer’s head should be about even with the testee’s shoulder when the latter is in the front-leaning rest position. Each scorer determines for himself if he will sit or kneel when scoring. He may not lie down or stand while scoring. He counts out loud the number of correct repetitions completed and repeats the number of the last correct push-up if an incorrect one is done. Scorers tell the testees what they do wrong as it occurs during the event. A critique of the performance is done following the test.

When the soldier completes the event, the scorer records the number of correctly performed repetitions, initials the scorecard, and returns it to the soldier.

SIT-UPS
This event measures the endurance of the abdominal and hip-flexor muscles. (See Figure 14-5.)
Equipment
One stopwatch is needed along with one clipboard and pen for each scorer. The event supervisor must have the following: the instructions in this chapter on how to conduct the event and one copy of the sit-up scoring standards (DA Form 705).

Facilities
Each station is 6 feet wide and 15 feet deep. Ensure that no more than 15 soldiers are tested at a station.

Personnel
One event supervisor must be at the test site and one scorer at each station. The event supervisor may not be the event scorer.

Instructions
The event supervisor must read the following: “THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIPFLEXOR 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. 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 COMPLETED. 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. 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 (RESTING) 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 exercise is then demonstrated. See Figure 14-6 for a list of points that need to be made during the demonstration.) “WHAT ARE YOUR QUESTIONS?”


Administration
After reading the instructions, the supervisor answers questions. He then moves the groups to their testing stations. The event supervisor cannot be a scorer. At this point, the testing is ready to begin. Successive groups do the event until all soldiers have completed it.

Timing Techniques
The event supervisor is the timer. He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes. He ends the event after two minutes by the command “Halt!”

Scorers’ Duties
The scorer may either kneel or sit about three feet from the testee’s hip. The scorer’s head should be about even with the testee’s shoulder when the latter is in the vertical (up) position. Each scorer decides for himself whether to sit or kneel down when scoring. He may not lie down or stand while scoring. The scorer counts aloud the number of correctly performed sit-ups and repeats the number of the last correctly performed repetition if an incorrect one is done. Scorers tell the testees what they are doing wrong as it occurs during the event. A critique of his performance is given to each soldier after the event. When the soldier completes the event, the scorer records the number of correctly performed situps, initials the scorecard, and returns it to the soldier.

When checking for correct body position, the scorer must be sure that at a 90-degree angle is formed at each knee by the soldier’s upper and lower leg. The angle to be measured is not the one formed by the lower leg and the ground. If, while performing the situp event, this angle becomes greater than 90 degrees, the scorer should instruct the testee and holder to reposition the legs to the proper angle and obtain compliance before allowing the testee’s performance to continue. The loss of the proper angle does not terminate the testee’s performance in the event. When the soldier comes to the vertical position, the scorer must be sure that the base of the soldier’s neck is above or past the base of the spine. A soldier who simply touches his knees with his elbows may not come to a completely vertical position. The scorer must ensure that the holder uses only his hands to brace the exerciser’s feet.

TWO-MILE RUN
This event tests cardiorespiratory (aerobic) endurance and the endurance of the leg muscles. (See Figure 14-7.)


Equipment
Two stopwatches for the event supervisor, one clipboard and pen for each scorer, copies of the event’s instructions and standards, and numbers for the testees are needed.

Facilities
There must be a level area with no more than a three-degree slope on which a measured course has been marked. An oval-shaped track of known length may be used. If a road course is used, the start and finish and one-mile (half way) point must be clearly marked.

Personnel
One event supervisor and at least one scorer for every 15 runners are required.

Instructions
The event supervisor must read the following: “THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE. 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 (describe the number of laps, start and finish points, and course layout). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-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, YOU WILL BE DISQUALIFIED. (IT IS LEGAL TO PACE A SOLDIER DURING THE 2-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. THEN, GO TO THE AREA DESIGNATED FOR THE COOL-DOWN AND STRETCH. DO NOT STAY NEAR THE SCORERS OR THE FINISH LINE AS THIS MAY INTERFERE WITH THE TESTING. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

Administration
After reading the instructions, the supervisor answers questions. He then organizes the soldiers into groups of no more than 10. The scorer for each group assigns a number to each soldier in the group. At the same time, the scorer collects the scorecards and records each soldier’s number.

Timing Techniques
The event supervisor is the timer. He uses the commands “Get set” and “Go.” Two stopwatches are used in case one fails. As the soldiers near the finish line, the event supervisor calls off the time in minutes and seconds (for example, “Fifteen-thirty, fifteen-thirty- one, fifteen-thirty -two,” and so on).

Scorers’ Duties
The scorers observe those runners in their groups, monitor their laps (if appropriate), and record their times as they cross the finish line. (It is often helpful to record the soldiers’ numbers and times on a separate sheet of paper or card. This simplifies the recording of finish times when large groups of soldiers are simultaneously tested.) After all runners have completed the run, the scorers determine the point value for each soldier’s run time, record the point values on the scorecards, and enter their initials in the scorers’ blocks. In all cases, when a time falls between two point values, the lower point value is used and recorded. For example, if a female soldier, age 17 to 21, runs the two miles in 15 minutes and 19 seconds, the score awarded is 95 points.

At this time, the scorers for the 2- mile run also convert the raw scores for the push-up and sit-up events by using the scoring standards on the back side of the scorecard. They enter those point values on the scorecards and determine the total APFT score for each soldier before giving the scorecards to the test’s OIC or NCOIC. After the test scores have been checked, the test’s OIC or NCOIC signs all scorecards and returns them to the unit’s commander or designated representative.


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