PHYSICAL FITNESS

The Air Force uses the "whole person" concept which promotes the concept that keeping the mind and body in shape is important to overall mental and physical health. As an Air Force officer, you may be called upon to perform your duties under all types of conditions. Being fit will help you carry out the important day-to-day decisions required of all officers. Also, the benefits of being physically fit in maintaining overall health and reducing stress are well documented.

A look at the minimum Air Force ROTC physical fitness requirements shows that an individual does not need to be an athlete in order to pass either test. Naturally, some effort is required, but most individuals in good physical health should pass these tests if a regular mix of aerobic physical fitness and anaerobic (strength building) exercises are a part of the lifestyle. For all individuals, the physical fitness requirements come down to "want to". The question to ask yourself is: "How motivated am I to be an Air Force officer?" Some effort is required to attain any significant goal in life. Being an Air Force officer is no different.

Air Force ROTC cadets use a 3-event physical fitness assessment (PFA) consisting of push-ups, crunches, and a 1.5 mile run. The crunches and push-ups are timed at 1 minute each. There is a 5 minute break between events.

In addition, there is an abdominal circumference measurement that must be measured. You can get full points for the abdominal circumference measurement if your Body Mass Index (BMI) is < 25.0. BMI is calculated as weight in pounds times 703 divided by height in inches and again divided by height in inches.

Physical Fitness Assessment: Passing a PFA is a requirement for all cadets wanting to compete for and activate a scholarship and all cadets competing for a slot to attend summer field training. Also, all cadets on contract with Air Force ROTC must pass the PFA each semester.

• • The Assessment: As noted above, the PFA is a test of an individuals aerobic and anaerobic fitness. An individual who only concentrates on aerobic fitness (running etc.) will usually have difficulity in the push-ups event. Since no event failures are allowed, it is very important to include some anaerobic (strength building) exercises in the overall fitness program.
  • Events:
    • The PFA consists of the abdominal circumference (or BMI) plus three events. They are the:
    • Push-ups
    • Crunches
    • 1.5 mile run
  • To see the fitness charts by age and gender, click here: Air Force Fitness Charts
  • Scoring:
    • For each event, calculate your score. Your overall score is the total of all events.
    • To pass the PFA you must score a minimum of 75.
    • To get an "excellent" score, you must score 90 or above.
  • How to pass the PFA. (You should consult with a physician before starting any exercise program)
    • Take the entire test early on in order to get a baseline for improvement.
    • Compare your scores with the individual minimum scores for each event.
    • Develop a plan to improve your physical fitness
      • The plan should include exercises to improve each event score.
      • Identify the events with the scores below or barely above the minimum. Place added emphasis (extra exercises, repetitions etc.) to improve these event scores.
      • Make the plan a part of your life style. If possible, find a friend (or friends) to work out with on a regular basis.
      • Stay positive and stay with it.
    • Set short-term and long-term goals for yourself.
      • Set 6-week goals, semester goals, and field training board goals for improving individual event scores and the overall score
    • Work the PFA exercises and running into your overall lifestyle. Use small amounts of time to improve overall fitness. Some examples follow:
      • Break periods of study by performing individual exercises. (Read a chapter or finish an assignment and do some push-ups)
      • Clear the mind after a long study session by going for a run.
      • You don't need to be at a gym or fitness center to improve on your PFA. Be creative.
      • Work on crunches and push-ups in your room.
    • Just remember, you don't need to be an athlete to pass the PFA. You just need to get and stay in "PFA" shape.

  Think positive! Be positive! Stay positive!

   

Current as of 24 Jun 2008. Please send comments and remarks to AFROTC Det 675 Webmaster, or phone 405.325.3211.

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