Physical Fitness Program
While assigned to Officer Training School (OTS), you will be required to participate in daily physical conditioning (PC) and you must also pass the Physical Fitness Assessment (PFA). Daily PC will entail aerobic, anaerobic, and flexibility conditioning. A Physical Conditioning Instructor (PCI) will conduct PC Monday through Friday. Daily PC is designed to enhance your conditioning level. Moreover, the USAF has recently implemented a new Fitness Program (effective 1 Jan 04), all Basic Officer Trainees must achieve a minimum composite score of 75 pts to meet the physical fitness requirement to graduate from the program (per AFI 10-248, Para 6.2). It is HIGHLY recommended you meet the minimum PFA standards (see AFI 10-248 for details) and be able to achieve at least the minimum passing score of 75 pts before you arrive at OTS.
The PFA consists of three events and one body measurement: crunches, pushups, a 1.5-mile run, and a body composition measurement (abdominal circumference). All events and the measurement are timed and/or monitored. You will have one minute to complete as many correct repetitions as possible for pushups and crunches. All event point scores vary according to age and gender. The body composition score varies with gender, but not height or age.
To pass the PFA, you must achieve a total minimum score of 75 pts, the total from all three events and body composition measurement. Members will receive a score on a 0 to 100 point scale based on the following maximum component scores: 50 points for aerobic fitness assessment (1.5 mile run), 30 points for body composition (abdominal circumference), 10 points for push-ups, and 10 points for crunches. The chart below shows the performance required to achieve the maximum score in each of the events for each age group. In addition, the following links will provide you with tips and methods that will ensure you are more fully prepared to handle the rigors of the PC program.
Rules of the PFA
CRUNCHES
Arms folded across chest
Feet flat on ground – no wider than hips
Touch both elbows to their respective leg at the top of each repetition
Both shoulder blades must touch ground
Rest in up position for up to 5 seconds (don't touch legs with arms)
PUSH-UPS
Hands should be shoulder width apart or narrower
Keep body straight throughout exercise (except during rest periods)
Arms must bend to a minimum of 90 degrees at the bottom of each repetition
Lift body until arms are fully extended
Rest in up position
1.5-MILE RUN
Once the time has started it will not be stopped
Body Composition Measurement
See paragraph A7.3, Attachment 7, AFI 10-248 for complete body composition assessment procedures
Use seamstress measurement tape to take measurement on bare skin
Locate the upper hipbone and the top of the right iliac crest, a horizontal landmark just above the right iliac crest
The tape is placed in a horizontal plane around the abdomen at the level of the landmark
Ensure the plane of the tape is parallel to the floor and the tape is snug, but does not compress the skin
Measurement is taken at the end of a normal respiration
Round measurement down to the nearest ½ inch. Take measure three times
If any measure differs by more than one inch from other two take an additional measurement
Use the three closest measures, take the average, record this value as the abdominal circumference measurement
How Do You Measure Up?
To see if you can meet the standards you may want to perform the PFA. Follow the rules of the PFA as stated before. To accomplish this you will need a partner to assist you. Complete the following exercises and body measurement, and record your score.
1. Sit-Ups. Maximum of 10 points.
2. Push-Ups. Maximum of 10 points.
3. 1.5-Mile Run. Maximum of 50 points.
4. Conduct body measurement. Maximum of 30 points.
CRUNCHES Take your self-test score and multiply it by three. This number will be the total number of repetitions you should perform every other day. Perform as many repetitions as you can; rest for one minute. Continue this process until you reach your total goal as determined above.
PUSH-UPS
Take your self-test score and multiply it by three. This number will be the total number of repetitions you should perform every other day. Perform as many repetitions as you can; rest for one minute. Continue this process until you reach your total goal as determined above.
AEROBIC RUN
At a minimum, we suggest running 20 minutes per day, three days per week for three weeks. After three weeks, increase your time to 30 minutes per day. We strongly recommend following our Banded PT Program as early as possible before you arrive.
