| 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. Test
Results
The soldier’s fitness performance for each APFT event is determined
by converting the raw score for each event to a point score.
Properly interpreted,
performance on the APFT shows the following:
• Each soldier’s level of
physical fitness.
• The entire unit’s level of physical fitness.
•
Deficiencies in physical fitness.
• Soldiers who need special attention.
(Leaders must develop special programs to improve the performance of soldiers
who are below the required
standards.)
Commanders should not try to determine
the individual’s or the unit’s strengths and weaknesses in fitness by using only
the total scores. A detailed study of the results on each event is more important.
For a proper analysis of the unit’s performance, event scores should be used.
They are corrected for age and sex. Therefore, a female’s 80-point push-up score
should be considered the same as a male’s 80-point push-up score. Using the total
point value or raw scores may distort the interpretation. Scores
Above Maximum
Even though some soldiers exceed the maximum score on one
or more APFT events, the official, maximum score on the APFT must remain at 300
(100 points per event). Some commanders, however, want to know unofficial point
scores to reward soldiers for their extra effort.
Only those soldiers who score
100 points in all three events are eligible to determine their score on an extended
scale. To fairly determine the points earned, extra points are awarded at the
same rate as points obtained for scores at or below the 100 point level. Each
push-up and sit-up beyond the maximum is worth one point as is every six-second
decrease in the run time. Take, for example, the following case shown in Figure
14-8. A male soldier performs above the maximum in the 17-21 age group by doing
87 push-ups and 98 sit-ups and by running the two miles in 11 minutes and 12 seconds.
His score would be calculated as follows:
The
calculations on the previous page, give the soldier a total score of 318 points.
This method lets the commander easily determine the scores for performances that
are above the maximum. He may recognize soldiers for their outstanding fitness
achievements, not only on the APFT but also for other, unofficial fitness challenges.
Using this method ensures that each soldier has an equal chance to be recognized
for any of the tested fitness components. Commanders may also establish their
own incentive programs and set their own unit’s standards (AR 350-15). Temporary
Profiles
A soldier with a temporary profile must take the regular three-event
APFT after the profile has expired. (Soldiers with temporary profiles of more
than three months may take an alternate test as determined by the commander with
input from health-care personnel.) Once the profile is lifted, the soldier
must
be given twice the time of the profile (but not more than 90 days) to train for
the APFT. For example, if the profile period was 7 days, the soldier has 14 days
to train for the APFT after the profile period ends. If a normally scheduled APFT
occurs during the profile period, the soldier should be given a mandatory make-up
date. Permanent
Profiles
A permanently profiled soldier is given a physical training
program by the profiling officer using the positive profile form DA 3349 (see
Appendix B). The profiling officer gives the unit’s commander a list of physical
activities that are suitable for the profiled soldier. He also indicates the events
and/or alternate aerobic event that the soldier will do on the APFT. This recommendation,
made after consultation with the profiled soldier, should address the soldier’s
abilities and preference and the equipment available. (See DA Form 3349, Physical
Profile, referenced in AR 40-501.)
The profiled soldier must perform all the
regular APFT events his medical profile permits. Each soldier must earn at least
60 points on the regular events to receive a “go.” He must also complete the alternate
event in a time equal to or less than the one listed for his age group. For example,
a soldier whose profile forbids only running will do the push-up and sit-up events
and an alternate aerobic event. He must get at least a minimum passing score on
each event to earn a “go” for the test. A soldier whose profile prevents two or
more APFT events must complete the 2-mile run or an alternate aerobic event to
earn a “go” on the test. Soldiers who cannot do any of the aerobic events due
to a profile cannot be tested. Such information will be recorded in their official
military record.
The standards for alternate events are listed in Figure 14-9.
Scoring for all alternate events is on a go/no go basis. Soldiers who do push-up
and sit-up events but who take an alternate aerobic event are not awarded promotion
points for APFT performance. Alternate
Events
Alternate APFT events assess the aerobic fitness and muscular
endurance of soldiers with permanent medical profiles or long-term (greater than
three months) temporary profiles who cannot take the regular, three-event APFT.
The
alternate aerobic APFT events are the following:
• 800-yard-swim test.
•
6.2-mile-stationary-bicycle ergometer test with a resistance setting of 2 kilopounds
(2 kilograms) or 20 newtons.
• 6.2-mile-bicycle test on a conventional
bicycle using one speed.
• 2.5-mile-walk test.
Continue to 800 Yard Swim Test | 
