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Perform Push-Ups / Perform Sit-Ups / Perform 2-Mile Run

PREQUISITES - ARMY PHYSICAL FITNESS TEST

TASKS: 1. Perform Push-Ups.

2. Perform Sit-Ups.

3. Perform Two-Mile Run.

TEST CONDITIONS: Given a demonstration on how to properly perform the required events and an orientation on how to conduct the test.

TEST STANDARDS: You must achieve a score of 70 points on each event of the Army Physical Fitness Test (APFT) IAW FM 21-20. Base the scoring on the scoring tables for each age bracket IAW FM 21-20.

REFERENCE: FM 21-20, Physical Fitness Training.

EQUIPMENT REQUIRED FOR STATION: Scorecards (DA Form 705, June 1999), ink pens, stopwatches, bullhorns, numbered running vests, lane markers, clipboards, test instructions, and FB Form 20-2-R.

SITE SETUP: Select a site that is free of obstacles and hazards and large enough to accommodate the number of candidates taking the test. Make sure the area is dry and flat. Make sure the running area has no more than a 3-percent grade. Within the selected site, provide a briefing area for giving general instructions and another area for conducting the push-up and sit-up events. Mark off this area to aid in the forming of lanes. Locate the running area nearby and mark it properly. Make sure it has start and finish lines and boundaries. (Candidates who fail may retest no sooner than 48 hours after the initial test.)

INSTRUCTIONS TO CANDIDATES: Say to the candidates--

"Let me have your attention.

"At this station you will take the APFT. You will fall-in behind the lane markers so that an even number of soldiers stand in each lane.

"Once you have fallen-in, remain in your lane and stay in position relative to the other candidates. You will be tested in the sequence of your position in the lane. The lane scorer will come up to each of you and will record your name and other appropriate data on a scorecard.

"After you complete the first event, the push-up, you will fall-in at the rear of the lane. A scorer will announce the time remaining in the ongoing event, starting when you have 1 minute, 30 seconds left.

"After all of you complete the push-up and sit-up events, you will be evaluated on the two-mile run. If you fail any event, you must take the entire Army Physical Fitness Test again.

"However, even if you fail to meet the standard for one or more tasks, you must still complete all the tasks for this point.

Also, if you must retest, you must retest the whole event IAW FM 21-20. To pass this station, you must score 70 points in each event for your age category.

"What are your questions?"

Answer any appropriate questions. Using the bullhorn, instruct candidates to fall-in behind the lane markers. Try to have an equal number of candidates in each lane. As soon as the candidates form into lanes, tell them to write their names and other appropriate data on an APFT scorecard. When all scorers are ready, say to the candidates--

"Let me have your attention. At this point you will be performing the Army Physical Fitness Test. Your first event is the push-up. The push-up event measures the endurance of the chest and shoulder muscles and the triceps muscles.

"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 generally a 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 until your upper arms are parallel to the ground. Then, return to the starting position by raising your entire body until your arms extend fully. Your body must remain in a generally straight line and move as a unit for the entire repetition. At the end of each repetition, the scorer will state how many push-ups of the repetition you have correctly completed.

"If you fail to keep your body generally straight, to lower your entire body until the upper arms extend parallel to the ground, or to extend your arms completely, then that repetition will not count. The scorer will repeat the number of your last correct repetition.

"If you fail to perform the first ten push-ups correctly, the scorer will tell you to go to your knees, and the scorer will explain your mistakes. You then will move to the end of the candidate line to wait your turn to retest.

"If you complete ten push-ups, no restarts are allowed. Testing continues; incorrect push-ups do not count.

"An altered front-leaning rest position is the only authorized rest position; that is, you may sag in the middle or flex your back, but you must return to the correct starting position before continuing. When flexing your back you may also bend your knees but not so far that you are supporting most of your body weight with your legs.

"If this occurs, your performance is terminated. You must return to, and pause in, the correct starting position before continuing. If you rest on the ground or if you raise either hand or either foot from the ground, the event is terminated. You may reposition your hands or feet during the event as long as they remain in contact with the ground at all times.

"Correct performance, not speed, is important. You have two minutes in which to do as many correct push-ups as you can. Watch this demonstration."

Demonstrate the exercise. Then say--

"What are your questions?"

Answer any questions and then give the following commands:

"GET SET."

Pause for five seconds and then say--

"GO."

At 30-second intervals, announce how much time remains. After two minutes, announce--

"STOP."

Continue testing until all candidates have finished the push-up event. Remind candidates to fall-in at the rear of their lane upon completing the push-up event. Each candidate must complete the entire test, even if he fails an event. This ensures all candidates retest at the same level of fatigue. After every candidate has completed the push-up event, announce the following:

"Let me have your attention. The next event is the sit-up. This event measures the strength and endurance of the abdominal and hip flexor muscles.

"On the command GET SET, assume the starting position by lying on your back with your knees bent so that the upper and lower part of your legs form a 90-degree angle. You may keep your feet together or up to 12 inches apart. Another person will hold your ankles with their hands only. You may not use any other method to brace or hold your feet. The heel is the only portion of your foot that must remain in contact with the ground. You must interlock your fingers behind your head, and the backs of your hands must touch the ground.

"On the command GO, begin raising your upper body forward to the vertical position.

"The vertical position means that the base of your neck is directly above the base of your spine. After you have reached or surpassed the vertical position, lower your body until the bottoms of both shoulder blades touch the ground. Your head, hands, arms, or elbows need not touch the ground.

"At the end of each repetition, the scorer states the number of the repetition you have correctly performed. You must reach the vertical position. You must keep your fingers interlocked behind your head. You may not arch or bow your back or raise your buttocks off the ground to raise your upper body. Your knees may not exceed a 90-degree angle. If you break any one or more of these rules, then the current 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 terminates.

"As long as you make a continuous physical effort to sit up, the event will continue. However, you may not use your hands or any other means to pull or push yourself to the up (resting) position or to hold yourself in the rest position. Doing so ends the event.

"If you use a mat, you must keep both feet completely on the mat throughout the event. The up position is the only authorized rest position. Correct performance, not speed, is important.

"You have two minutes to correctly perform as many sit-ups as you can. Watch this demonstration."

Demonstrate the exercise. Then say--

"What are your questions?"

Answer any questions and then give the appropriate commands:

"GET SET."

Pause for five seconds and then say--

"GO."

Remember to announce the time remaining at 30-second intervals. At two minutes, announce--

"STOP."

Continue testing until all candidates have finished the sit-up event.

Prepare for the two-mile run. Scorers will hand out numbered running vests and record the vest number of each recipient on the recipient's scorecard. A scorer then reads the following:

"Let me have your attention. The next event is the two-mile run. The two-mile run tests your aerobic and leg muscle endurance. You must complete the run unassisted. At the start, all soldiers line up behind the starting line. On the command GO the clock starts, and you will begin running at your own pace. To run the required two miles, you must complete [describe the course layout, number of laps, and start and finish points]. This test measures your ability to complete two miles in the shortest time possible. Although you may walk, we encourage you to run.

"Accepting help from someone else or leaving the designated running course for any reason disqualifies you.

"You are wearing an identification number. Make sure it remains visible at all times. After you complete the run, turn in your number. Do not remain near the scorers or the finish line, because you may interfere with scoring. What are your questions on this event?"

Answer all questions. Have the candidates fall-in behind the starting line. The ratio of candidates to scorers should not exceed 8:1. If it does, then remove from the group those candidates who rested the least and those near the rear of the lanes in the formation until the ratio drops to 8:1 or below. Have the second group of runners begin as soon as the first group finishes.

Give the commands:

"GET SET."

Pause for five seconds and then say--

"GO."

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