Military PlainFacts » Fitness

Army Field Manual 21-20: Physical Fitness Training

Mike — Sat, 10 Jan 2009 23:48:44 +0000

The Army PT Field Manual (FM 21-20) provides instructions for those responsible for conducting Physical Training (PT) in the Army. It includes sections on:

Cardiorespiratory Fitness

Muscular Endurance and Strength

Flexibility

Body Composition

Nutrition and Fitness

Circuit Training and Exercise Drills

Obstacle Courses and Additional Drills

Competitive Fitness Activities

Physical Training During Initial Entry Training

Environmental Considerations

For more information, you may download the entire Army Field Manual 21-20: Physical Fitness Training

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Air Force PFT Calculator

Mike — Sun, 11 Nov 2007 17:23:19 +0000

We’ve added a new Air Force Physical Fitness Test Calculator to the site. It helps you compute your score on the Air Force physical fitness test. Simply enter the values you expect to score on the exam and press the Calculate button. The calculator will then provide you with your Air Force PFT total score and fitness category.

Try the Air Force PFT Calculator

fitness

Seven Secrets of Military Drug Testing

Mike — Tue, 07 Aug 2007 00:13:57 +0000

The military uses urinalysis drug testing to ensure that soldiers, sailors, Marines and airmen aren’t under the influence of illegal drugs.There’s quite a bit of mystery surrounding the drug testing process. In this article, we take a look at seven secrets of military drug tests.

1. Different drugs stay in your system for different lengths of time

Many people believe that drugs stay in your system for weeks. This simply isn’t true. The table below shows the certified drug detection windows (the length of time the drug stays in your system) for military testing equipment:

Drug	Detection Window
THC (Marijuana)	3-5 days
Cocaine	2-4 days
Amphetamines, Methamphetamines, Ecstasy	3 days
Barbituates	1-2 days
Opiates	1-2 days
PCP	5-7 days
LSD	1-2 days
Steroids	3+ days

2. Military drug tests use thresholds

You won’t get booted out of the military because you walked past someone in the dorm smoking a joint. The military testing labs use thresholds to rule out accidental exposure and testing errors. The standards used by the military are:

Drug	Screening Threshold (ng/ml)	Confirmation Threshold (ng/ml)
THC (marijuana)	50	15
Cocaine	150	100
Morphine	2000	4000
Codeine	2000	2000
Heroin	300	10
Amphetamines, Methamphetamines, Ecstasy	500	500
Barbituates	200	200
PCP	25	25
LSD	0.5	0.2

3. Samples are tested, retested and tested again

The drug testing lab first performs a preliminary screening test on all samples using an Olympus AU-800 Automated Chemistry Analyzer. All negative specimens are discarded after this round. Any urine sample that shows a positive indication of drug use is retested using the same equipment. If that sample also provides a positive result, the lab uses gas chromatography to identify the specific drug in the urine sample. The lab reports a positive result only if all three samples test positive.
What does all that mean? Basically, there’s little chance they’re going to make a mistake.

4. Drug test results aren’t really final

The military drug testing system is designed to be equitable and ensure drug abusers are brought to justice. However, that sometimes doesn’t happen. Several stories in recent years uncovered questionable recruiting practices including the use of “prescreening” exams by recruiters to ensure recruits are completely clean before passing them on for their official test.

5. The commander has a lot of discretion

Quite a bit of detail about the drug testing program is at the unit commander’s discretion. Basically, the commander can direct that any servicemember submit to a drug test at any time, for any reason. DOD regulations require commanders to test at least 10% of their unit every month and conduct at least one annual sweep of the entire unit.

6. Steroid testing isn’t automatic

Contrary to popular belief, the military does not routinely test for steroids. Why? It’s too expensive. Commanders may only order steroid tests under special circumstances and must obtain prior permission. Samples requiring steroid testing bypass the normal military testing system and get shipped to the sports testing lab at UCLA for analysis.

7. Drug testing in the military is humiliating

When you give your sample, you must be directly observed by an NCO or warrant officer of your same gender. Don’t think that sounds so bad? The training manual for observers states that they “must watch the urine leave the body and enter the bottle”. Here’s one soldier’s experience with the process.

drug testing, fitness, urinalysis

Navy Physical Readiness Test (Navy PRT)

Mike — Mon, 06 Aug 2007 01:10:05 +0000

The Navy’s physical fitness testing program, the Physical Readiness Test (PRT) is designed to ensure our sailors are fit to serve in the physically demanding modern Navy. The test consists of four events: sit and reach, curl-ups, push-ups, and a cardiovascular event (either a 1.5 mile run/walk or 500 yard/450 meter swim. Each sailor progresses through the events with at least a 2 minute (but no longer than 15 minute) break between events.

Event 1: Sit and Reach

The sit and reach is designed to measure a sailor’s flexibility. A proper sit and reach exercise is shown in the picture below:

To perform the sit and reach:

Stretch and warm up properly prior to the test

Sit on the deck, legs extended, knees slightly flexed with your feet together and toes pointed up.

Reach slowly forward and touch your toes with the fingertips of both hands simultaneously

Hold the reach for at least one second without bouncing or lunging

This event is not scored.

Event 2: Curl-Ups

The second event, curl-ups, (or what the rest of the world calls crunches) requires a partner. The curl-up sequence is shown in the pictures below:

To perform a proper curl-up:

Begin lying flat on your back with your knees bent and your heels approximately 10 inches from your buttocks. Your arms should be folded across your chest with your hands touching your upper chest or shoulders

Your partner should use his or her hands to hold your feet to the floor

When the timer marks the beginning of the 2-minute sequence, curl your body up touching your elbows to your thighs while maintaining contact between your hands and chest/shoulders.

After touching your elbows to your thighs, return to the floor until your shoulder blades touch the ground.

Repeat until time expires, resting in either the up or down position, as necessary

Event 3: Push-Ups

Push-ups are a measure of upper-body strength. A proper Navy push-up is shown in the sequence of pictures below:

To perform a Navy push-up:

Begin in the front leaning rest position with the palms of your hands directly beneath or slightly wider than your shoulders and your feet together on the floor

Keep your back, buttocks and legs in a straight line from head to heels throughout the test

When the timer marks the beginning of the two-minute sequence, lower your entire body as a single unit by bending your elbows until upper arms, shoulders and lower back are aligned and parallel to the floor

Return to the starting position by extending your elbows, raising your body as a single unit until your arms are straight

Repeat as many times as possible in 2 minutes, resting in the up position as necessary

Event 4: Cardiovascular Event

For the cardiovascular event, you have three options:

Run/walk 1.5 miles in a timed event. You may complete this on a treadmill, at the commander’s discretion.

Swim 500 yards in a timed event.

Swim 450 meters in a timed event.

For more information on the Navy Physical Readiness Test, read OPNAV Instruction 6110.1H: Navy Physical Readiness Program

fitness, navy prt, physical fitness testing, u s navy

OPNAV Instruction 6110.1H: Navy Physical Readiness Program

Mike — Wed, 25 Jul 2007 22:34:43 +0000

Physical fitness is a crucial element of mission performance and must be a part of every Sailor’s life. Mission readiness and operational effectiveness are built on the physical fitness of the individual; therefore, all Navy personnel shall maintain personal physical fitness by regular exercise and proper nutrition.

The Navy governs the Physical Readiness Program through OPNAV Instruction 6110.1H. This instruction includes information on the following:

Program Action and Responsibilities
Physical Fitness Assessment (PFA)
Medical Screening and Waivers
Conditioning and Test Safety
Fitness Enhancement and Weight Management Programs
Body Composition Assessment (BCA)
Physical Readiness Test (PRT)
Administrative Actions
Command Fitness Leader (CFL) Qualifications
Navy PFA Checklist
Inspection Checklist

For more information, download a copy of OPNAV Instruction 6110.1H: Navy Physical Readiness Program.

fitness, u s navy, weight standards

Navy Weight Standards (Women)

Mike — Wed, 25 Jul 2007 22:29:42 +0000

The U.S. Navy uses weight standards to ensure that service members remain physically fit for duty. Current Navy standards for women appear in the table below. To find the maximum allowable weight for your height, find the row corresponding to your height (in inches) and read the result (in pounds) in the maximum weight column.

Height	Maximum Weight
51	102
52	106
53	110
54	114
55	118
56	123
57	127
58	131
59	136
60	141
61	145
62	149
63	152
64	156
65	160
66	163
67	167
68	170
69	174
70	177
71	181
72	185
73	189
74	194
75	200
76	205
77	211
78	216
79	222
80	227
81	233
82	239
83	245
84	251
85	257
86	263

The Navy recognizes that individuals with high muscle mass may be considered “overweight” by these standards, so those who do not meet the weight standards must undergo a body composition analysis.

You may also be interested in viewing the Navy weight standards for men.

The Navy weight standards, as well as the remainder of the Physical Readiness Program, are governed by OPNAV Instruction 6110.1H: Navy Physical Readiness Program.

fitness, u s navy, weight standards

Navy Weight Standards (Men)

Mike — Wed, 25 Jul 2007 22:25:11 +0000

The U.S. Navy uses weight standards to ensure that service members remain physically fit for duty. Current Navy standards for men appear in the table below. To find the maximum allowable weight for your height, find the row corresponding to your height (in inches) and read the result (in pounds) in the maximum weight column.

Height	Maximum Weight
51	97
52	102
53	107
54	112
55	117
56	122
57	127
58	131
59	136
60	141
61	145
62	150
63	155
64	160
65	165
66	170
67	175
68	181
69	186
70	191
71	196
72	201
73	206
74	211
75	216
76	221
77	226
78	231
79	236
80	241
81	246
82	251
83	256
84	261
85	266
86	271

You may also be interested in viewing the Navy weight standards for women.

The Navy weight standards, as well as the remainder of the Physical Readiness Program, are governed by OPNAV Instruction 6110.1H: Navy Physical Readiness Program.

fitness, u s navy, weight standards

Air Force Fitness Test Calculator

Mike — Sun, 22 Jul 2007 23:13:42 +0000

Try the Air Force PFT Calculator

fitness, physical fitness testing, u s air force, weight standards

Air Force Physical Fitness Requirements

Mike — Sat, 14 Jul 2007 21:23:26 +0000

In January 2004, the Air Force scrapped their complete reliance on the dreaded “bike test” and returned to the roots of physical fitness. Airmen and officers must now pass a multi-part physical fitness test (PFT) on at least an annual basis. The test consists of three components: aerobic fitness, muscle strength and body composition.

In the remainder of this article, we examine each of the three test components. The scoring tables are complex, so we’ve created an online Air Force PFT calculator to help you compute scores.

Aerobic Fitness

Cardiovascular fitness is one of the cornerstones of a solid physical fitness foundation. In fact, the Air Force used to rely completely on this component during the era of the bike test. Under the new system, cardiovascular fitness accounts for 50% of your total physical fitness score. All Air Force servicemembers must complete a 1.5-mile timed run to determine their aerobic fitness score.

Servicemembers who are physically unable to run may receive a medical waiver authorizing them to participate in an alternative aerobic fitness assessment. Available alternatives include cycle ergonometry (yes, the “bike test”!) and a 1-mile walk. Choice of an alternative test rests with the unit commander, based upon medical guidance.

Muscle Strength

The muscle strength component of the test determines 20% of your fitness score and consists of two tests. First, you must perform the maxmimum number of push-ups you can accomplish in one-minute. Next, you perform a similar series of one-minute timed crunches. Each of these tests is weighted equally as 10% of your final fitness score.

Body Composition

The final component of the test, body composition, accounts for the remaining 30% of your score. If you have a body mass index (BMI) of less than 25%, you are exempt from measurement and receive the full 30 points. If your BMI is greater than 25%, the Air Force will measure the circumference of your abdomen and determine your body composition score. This component replaces the height and weight testing performed in the past.

Calculating Your Score

You may calculate your score using the following formula:

(Aerobic Score X 50%) + (Push-Up Score X 10%) + (Crunches Score X 10%) + (Body Comp Score X 30%)

This will produce a score on a scale of 1-100. Use the table below to convert your numeric score to an Air Force fitness category:

Fitness Level	Total Score
Excellent	>=90
Good	75-89.9
Fair	70-74.9
Marginal	<70

Testing Requirements

Airmen and officers who score in the Excellent or Good categories must retest within 12 months of their assessment. Members who score in the Marginal or Poor categories must retest within 90 days of their assessment.

fitness, physical fitness testing, u s air force, weight standards

Air Force Instruction (AFI) 10-248: Fitness Program

Mike — Sat, 14 Jul 2007 07:23:28 +0000

All members of the Air Force (AF) must be physically fit to support the AF mission. Health benefits from an active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness. The goal of the Fitness Program (FP) is to motivate all members to participate in a year-round physical conditioning program that emphasizes total fitness, to include proper aerobic conditioning, strength/flexibility training, and healthy eating. Commanders and supervisors must incorporate fitness into the AF culture to establish an environment for members to maintain physical fitness and health to meet expeditionary mission requirements and deliver a fit and ready force. The annual fitness assessment (FA) provides commanders with a tool to assist in the determination of overall fitness of their military personnel.

The Air Force Fitness Program is governed by AFI 10-248: Air Force Fitness Program. Before reading the instruction itself, you may wish to read our summary article: Air Force Physical Fitness Requirements.

air force instructions, air force regulations, fitness, u s air force, weight standards

Height	Maximum Weight
51	102
52	106
53	110
54	114
55	118
56	123
57	127
58	131
59	136
60	141
61	145
62	149
63	152
64	156
65	160
66	163
67	167
68	170
69	174
70	177
71	181
72	185
73	189
74	194
75	200
76	205
77	211
78	216
79	222
80	227
81	233
82	239
83	245
84	251
85	257
86	263

Height	Maximum Weight
51	97
52	102
53	107
54	112
55	117
56	122
57	127
58	131
59	136
60	141
61	145
62	150
63	155
64	160
65	165
66	170
67	175
68	181
69	186
70	191
71	196
72	201
73	206
74	211
75	216
76	221
77	226
78	231
79	236
80	241
81	246
82	251
83	256
84	261
85	266
86	271

Height	Maximum Weight
51	102
52	106
53	110
54	114
55	118
56	123
57	127
58	131
59	136
60	141
61	145
62	149
63	152
64	156
65	160
66	163
67	167
68	170
69	174
70	177
71	181
72	185
73	189
74	194
75	200
76	205
77	211
78	216
79	222
80	227
81	233
82	239
83	245
84	251
85	257
86	263

Height	Maximum Weight
51	97
52	102
53	107
54	112
55	117
56	122
57	127
58	131
59	136
60	141
61	145
62	150
63	155
64	160
65	165
66	170
67	175
68	181
69	186
70	191
71	196
72	201
73	206
74	211
75	216
76	221
77	226
78	231
79	236
80	241
81	246
82	251
83	256
84	261
85	266
86	271

Height	Maximum Weight
51	102
52	106
53	110
54	114
55	118
56	123
57	127
58	131
59	136
60	141
61	145
62	149
63	152
64	156
65	160
66	163
67	167
68	170
69	174
70	177
71	181
72	185
73	189
74	194
75	200
76	205
77	211
78	216
79	222
80	227
81	233
82	239
83	245
84	251
85	257
86	263

Height	Maximum Weight
51	97
52	102
53	107
54	112
55	117
56	122
57	127
58	131
59	136
60	141
61	145
62	150
63	155
64	160
65	165
66	170
67	175
68	181
69	186
70	191
71	196
72	201
73	206
74	211
75	216
76	221
77	226
78	231
79	236
80	241
81	246
82	251
83	256
84	261
85	266
86	271