What Does The Army Physical Fitness Test (APFT) Consist Of? The Army Physical Fitness Test (APFT) consists of: push-ups, sit-ups, and a 2-mile run. PUSH-UPS: The best exercise for improving push-ups is…Push-Ups. The push-up tests your chest, shoulders, triceps and core muscle (abdominal and lower back) strength. After a cardiovascular warm-up and stretch, begin with 1 set of 10 GOOD push-ups (or however many GOOD push-ups you can perform). Do them in front of a mirror or have some one to observe. Do 10 repetitions and then stretch your upper back by pushing your buttocks to your heels with your arms extended forward on the floor with your head between your arms (stretch for 15 seconds). Perform 5 more push-ups (stretch), and then 5 more push-ups. Perform the last reps by lying flat on the floor with your hands in regular push-up position. Lift your body to the "up" position, focus on lifting with the lower back coming up first. That will bring every thing else up while keeping your entire body straight and tight. Remember to breathe: inhale on the way down and exhale on the way up. Strength training recommendations: Chest: Bench press; inclined press; dumbbells Back: Lat I, II; one-arm row with dumbbells; low row cables Triceps: Triceps press with curl bar; triceps extension with cable; triceps kickbacks and dips Shoulders: Lateral fly with dumbbells out to the side at shoulder height; deltoid raise Abdominals: Correctly performed regular sit-ups Lower back: Low back machines or trunk extensions SIT-UPS: For sit-ups, I recommend a variety of core exercises: Crunches: 1 set of 25 repetitions Decline crunches: 1 set of 25 reps. Use an elevated board with your head declined; hands interlocked behind your head or hands crossed over your chest. Contract abs: roll-up until your shoulders are off the board. Exhale while contracting and inhale while lowering your trunk. Reverse curls: 1 set of 25 reps. Lay flat on the floor, with your head near a weight bench or heavy table leg; arms extended and holding on for support. Contract your abs; raise your pelvis and your knees toward your chest until your hips are 2 inches off the floor. Pause, then lower your hips with your knees bent and your heels near your buttocks. Extended leg crunches: 1 set of 25 reps. Lay flat on your back; hands behind your head; legs extended and crossed; top leg slightly bent with heel on top of opposite foot. Contract you abs; with your head off the floor and chin tucked toward your chest, raise your shoulders until your shoulder blades are off the floor. Exhale when you raise your shoulders and inhale when you lower your shoulders. RUNNING: There are two ways to run faster: You can move your legs at a faster cadence, or you can take longer strides. The best way to train to run faster is to strengthen your leg muscles by running very fast in practice, running up hills and using strength-training machines. The goal is to strengthen your leg muscles to contract more forcibly to drive you with a longer stride. On a treadmill, the speed for a 7-minute mile is 8.0 to 8.5. After you do a good warm-up, start out at 5.0 speed. Every minute increase your speed by .5 until you are running at a 8.0 pace. Run at this pace for 20 minutes. If this is too advanced start with: Mix running and walking. Run for 30 seconds, walk for 90 seconds, and then repeat this nine more times for a total of 20 minutes. When you can comfortably run/walk for 20 minutes four times a week with this 30/90 pattern, change your run/walk ration to 45/75. And repeat the 4-times-a-week pattern. Next comes 60/60, then 75/45, then 90/30. Eventually you'll be running for minutes at a time between walking breaks, and then you'll be able to run for 20 minutes without stopping. Go farther, not harder. Once you reach the 20-minute mark, build up to 30 minutes (and then 40, 50 and 60). Don't try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority. Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's
			What Is The Recovery Time For The PT? The recovery for preparation for PT is 30 sec to 2 min. The official test recovery is 10 to 20 min between push-up and sit-up events. Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's
			How Many Days In Advance Of The APFT Should I Discontinue Doing Push-Ups, Sit-Ups, And Running? Also, How Do I Warm Up Right Before The APFT For Each Exercise? Assuming you're in shape (i.e., you've trained and are prepared for the APFT), you may "rest" for two days prior to the APFT. But time your training sessions so you are not "resting" for more than two days prior to the event. Otherwise, the additional "rest" will hamper your performance. I'm going to guess that you won't be taking the APFT with a large group of Soldiers. Usually, one of the Soldiers administering the APFT leads the group in some stretching exercises before the first event: push-ups. If that's not the case, do some light calisthenics (i.e., jumping jacks) for a couple of minutes (or however long it takes to break out in a light sweat). Then perform the following stretches to prepare for the first event and to prevent injury: Calf Stretch: Face a wall. Rest your forearms on the wall with your forehead on the back of your hands. Bend one knee and move it toward the wall. The back leg should be straight with the foot flat and pointed straight ahead. Move your hips forward until you feel the stretch. Stretch gently and steadily. Do not bounce. Hold for 30 seconds and then switch legs. Hamstring Stretch: Stand with your feet at shoulders' width apart with toes pointed straight ahead. Bend slowly forward. With your knees slightly bent, stretch gently, steadily and do not bounce. Relax your neck and arms. Hold for 30 seconds. Thigh Stretch: Stand facing a wall for support. Hold your right foot in your left hand. Slowly pull the heel of your right foot toward your buttocks. Use your right hand to keep your balance. Stretch gently, steadily and do not bounce. Hold for 30 seconds and then switch legs. Buttocks Stretch: Lie on your back. If you can, keep your head on the floor and pull your right leg toward your chest. Hold for 30 seconds. Then switch legs. Stretch gently and steadily. Shoulder Stretch: Put your hands together behind your back. Lift your arms up. Hold for 30 seconds. Stretch gently. Side & Arm Stretch: Stand with your knees slightly bent. Gently pull your left elbow behind your head with your right hand as you bend to the side. Hold for 10 seconds and then switch. Stretch gently. After you have completed the push-up event, you will be allowed a short rest prior to the sit-up event. The same goes for the 2-mile run event. Good luck! Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's
			What Is The Best Way To Do Push-Ups? The best exercise for improving push-ups is... Push-Ups. Push-ups must be practiced 3-4 times per week to insure progress. If they are practiced more often, the muscles may not have enough time to recuperate and become stronger. The push-up tests your chest, shoulders, triceps and core muscle (abdominal and lower back) strength. After a cardiovascular warm-up and stretch, begin with 1 set of 10 GOOD push-ups (or however many GOOD push-ups you can perform). Do them in front of a mirror or have some one to observe. Do 10 repetitions and then stretch your upper back by pushing your buttocks to your heels with your arms extended forward on the floor with your head between your arms (stretch for 15 seconds). Perform 5 more push-ups (stretch), and then 5 more push-ups. Perform the last reps by lying flat on the floor with your hands in regular push-up position. Lift your body to the "up" position; focus on lifting with the lower back coming up first. That will bring every thing else up while keeping your entire body straight and tight. Remember to breathe: inhale on the way down and exhale on the way up. Other push-up strength training exercises include: Chest: Bench press; inclined press; dumbbell press (3 sets of 15 reps at 65% of your max rep weight) Back: Lat I, II; one-arm row with dumbbells; low row cables (3 sets of 15 reps at 65%) Triceps: Triceps press with curl bar; triceps extension with cable; triceps kickbacks and dips (3 sets of 15 reps at 65%) Shoulders: Lateral fly with dumbbells out to the side at shoulder height; deltoid raise (one arm at a time with dumbbells to front); overhead press (1 set with both arms, 1 set with left and right arm only) Abdominals: Correctly performed regular sit-ups (1 set of 50); 1 set of 25 crunches; 1 set of 25 obliques Lower back: Low back machines or trunk extensions (1 set of 25) Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's