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

Army Fitness Handbook – 3 – Diagnostic Test

Diagnostic Test

The
purpose of the diagnostic test is to assess one’s level of flexibility, strength and cardiovascular endurance. This diagnostic test is composed of 6 events.  The
six events are as follows and will be performed in order.  A brief warm-up period will precede the administration of the test.  The warm up should consist
of a combination of stretching exercises and jogging in place for 3 to 5 minutes.

1. First event:
Bench Press.  Cadets will perform a 1-rep maximum of this exercise to determine chest, shoulders, and triceps strength.  A cadet should begin with a weight which they are confident they can press.  Allow at least 1 minute rest between attempts.  The weight will be increased at the cadet’s request and he will perform the exercise again.  Allow no more than 5 attempts to reach the 1-rep maximum.  Any failed attempt terminates the exercise.  The last correct repetition will count as the 1-rep maximum.


Figure 1


 (1)  Equipment.
Flat weight bench.  At least 1, preferably 2 spotters.  Lifting gloves are authorized.  Bench press shirts are not authorized.

(2)  PerformanceLie in a supine position on a flat bench with your legs positioned at the sides of the bench and your feet flat on the floor. Using a handgrip that is about 6 inches wider than your shoulder width, bring the barbell to arms length above the chest but in line with the shoulders (see fig 1).  If two spotters are available they will position themselves on each side of the bar.  The spotters may assist in the liftoff.  If only one spotter is available, he/she will be at the lifter’s head to assist.  Once the bar is at
the start position the spotter will release the bar.  Lower the barbell to the chest and make a definite pause.  As soon as momentum has ceased the grader will
yell press.  Press the barbell to the start position to complete the repetition.  The spotter will not touch the barbell during the repetition unless
absolutely necessary.  If the spotter has to assist the lifter during the repetition the event is terminated.

Upper Body Strength = 1 rep max in pounds divided by body weight in pounds

Males Females
5 greater than 1.26 5 greater than .78
4 1.17 – 1.25 4 .72 – .77
3 .97 – 1.16 3 .59 – .71
2 .88 – .96 2 .53 – .58
1 less than .87 1 less than .52

 

2. Second Event:
Push-up. Cadets will perform as many push-ups as they can to determine the muscular endurance of the chest shoulder, and triceps muscles.

(1)  Equipment.
Flat area.

(2)  Performance.
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.  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 do as many push-ups as you can; there is no time limit.

3.  Third Event: 
Curl-up
.  Cadets will perform the curl-up exercise to assess abdominal strength and endurance.

  (1)  Equipment. Mat,
Ruler, metronome,  stop watch

  (2)  Performance.
Start with your back on the floor with your knees bent at a 90 degree angle (feet 12 to 18 inches away from the buttocks).  Place your arms by your sides with palms down on the floor, elbows locked, and fingers straight.  The grader will place a ruler or draw a line 12 cm away from the longest finger tip and set metronome to a cadence of 50 beats per minute.  Curl your head and upper back upward, keeping arms stiff, reaching forward along the floor to touch the line. Your fingers, feet and buttocks must stay on the floor during the entire curl-up.  Slide the palms of the hands (extended arms) along the mat until the fingertips of both hands just touch the 12 cm line.  Keep the arms straight.
Lower your body until the back is flat against the ground.  Perform the movement following the cadence of the metronome (25 curl-ups per minute).  Take the same amount of time to perform the raising and lowering phases.  The test score is the number of complete touches on the line until the rhythm cannot be followed. If you do not have a Metronome, conduct standard bent knee sit-ups with your hands crossed over your chest. Do as many as you can in a 2 minute period.


Male


AGE

15-19

20-29

30-39

Excellent
>74 >74 >74

Above Average
35 – 74 31 – 74 36 – 74

Average
24 – 34 24 – 30 26 – 35

Below Average
8 – 23 4 – 23 0 – 23


Female


AGE

15-19

20-29

30-39

Excellent
>74 >69 >54

Above Average
30 – 74 30 – 69 28 – 54

Average
24 – 29 21 – 29 15 – 27

Below Average
10 – 23 5 – 20 0 – 14

Fourth Event:

Step Test. Cadets will perform the 3-minute step test to determine cardiovascular endurance.

(1)  Equipment. Metronome, 12 inch step,
stopwatch.

(2)  Performance. Cadets will step up (1-2) and down (3-4) in cadence with the metronome which is set at 96 beats per minute (4 clicks = one step cycle) for a stepping rate of 24 steps per minute.  Cadets will step up and down on the 12-inch bench for 3 minutes.  Immediately after the 3-minute stepping exercise, the cadet is to sit down and within 5 seconds, the tester is to take the subject’s heart rate for one minute.  The total one-minute post-exercise heart rate is the subject’s score for the test.
Compare to YMCA Norms below. In the event you do not have a Metronome, the tester will count one step-two step-three step-four step in an attempt to come close to 96 beats per minute. Needless to say, this will result in a less accurate evaluation. Example:  A 18-year old female performs the step test with a final heart rate of 95. Looking at the table she falls under the above average profile.

Physical Fitness Evaluation on
Profile for 3-Minute Step Test
(Heart Rate values in beats per minute)

MALE

AGE 18-25 26-35 36-45

Classification

Excellent
70-78 73-79 72-81
Good 79-88 80-88 82-94

Above Average
89-97 89-97 95-102

Average
98-104 98-106 103-111

Below Average
105-114 109-116 112-118
Poor 115-128 117-126 119-128
Very
Poor
129-164 127-164 129-168
AGE 18-25 26-35 36-45

Classification

Excellent
70-78 73-79 72-81
Good 79-88 80-88 82-94

Above Average
89-97 89-97 95-102

Average
98-104 98-106 103-111

Below Average
105-114 109-116 112-118
Poor 115-128 117-126 119-128
Very
Poor
129-164 127-164 129-168

5. Fifth Event:
Sit & Reach. Cadets will perform the sit and reach to determine hamstring and lower back flexibility.

(1)  Equipment.
Ruler.

(2)  Performance.
Sit on the floor with legs out straight ahead and shoes off.  The tester holds both knees flat against the floor.  Lean forward slowly as far as possible and hold the greatest stretch for two seconds. Make sure there is no jerky movements, and that the fingertips remain level and the legs flat.  The score is recorded as the distance before (negative) or beyond (positive) from the toes. Repeat twice and record the best score. The table below (figure 3) gives you a guide for expected scores in cm for adults.

Men (cm from toes) Women (cm from toes)
Super > +27 > +30
Excellent +17 to +27 +21 to +30
Good +6 to +16 +11 to +20
Average 0 to +5 +1 to +10
Fair -8 to -1 -7 to 0
Poor -19 to -9 -14 to -8
Very poor < -20 < -15

 6.  Sixth Event: 
Illinois Agility Run Test
. Cadets will perform the Illinois Agility Run Test to test agility.

(1)  Equipment.  flat surface
(minimum 20m x10m area), 8 cones, a stop watch.

 

(2)  Course. The
length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. On the track you could use 5 lanes. 4 cones can be used to mark the start, finish and the two turning points. Each cone in the center is spaced 3.3 meters apart.

 


Gender Excellent Above Average Average Below Average Poor
Male <15.2 secs 15.2 – 16.1 secs 16.2 – 18.1 secs 18.2 – 18.3 secs >18.3 secs
Female <17.0 secs 17.0 – 17.9 secs 18.0 – 21.7 secs 21.8 – 23.0 secs >23.0 secs

Administration.
Professors of Military Science & Leadership (PMS) should administer the diagnostic test in the assessment phase of the fitness program development. Use the Diagnostic Test Score Card provided. The next diagnostic test should occur no later than week six. Subsequent diagnostic tests should be given every six weeks. After the initial diagnostic it is acceptable to substitute the APFT as a diagnostic tool. PMSs or their designated fitness expert should regularly monitor the fitness logs of cadets and provide guidance as needed.

 

Diagnostic Test
Score Card


Last Name

First Name

MI

Gender M or F

Age

Height _____inches

Weight ______lbs

Body Fat ______%

Bench Press

Lift 1_____ 2_____

3_____ 4_____ 5_____

1-RM = lbs


1 Rep Maximum Divided
by Bodyweight =

Push-up

Repetitions_______

Curl-up

Repetitions_______

Step Test

1-minute post-exercise heart rate

_______beats


Sit & Reach

Distance from toes (+ or -)

________cm


Illinois Agility Run Test

Time____________


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