RCOT Physical Training Program
RCOT students must arrive for training within Air Force (AF) accession training program standards as articulated in Air Force Instruction 10-248, Fitness Program , paragraph 6.1. AF entry standards are maximum screening weights for Body Mass Index (BMI) of 27.5 kg/m2 and maximum body fat of 20% for males < 30, 24% for males > 30, 28% for females < 30, and 32% for females > 30.
The RCOT physical training program is designed to introduce officers to the Air Force Physical Fitness Assessment (PFA) criteria (push-ups, crunches and 1.5 mile run). Officers need to have a good physical fitness program to ensure they are physically capable to deploy if necessary to complete the AF's mission. While at RCOT, you will be required to exercise 5 days a week in a rigorous, full-body aerobic and anaerobic program. Students will perform one Physical Fitness Diagnostic (PFD) and may also be required to participate in a 3-mile Fit-to-Fight race.
Physical fitness is an essential and critical component of readiness. Muscular strength and endurance activities help your muscles become stronger, giving them both the raw strength and ability to work repeatedly without undue fatigue. Flexibility or stretching exercises are necessary to prevent injury to the muscles and joints, and to allow the muscles to work efficiently through a full range of motion. Cardiovascular activities, such as running and swimming, help the heart, lungs, and blood vessels become more effective at delivering to the muscles what they need to function--oxygen and glucose. Physical fitness can be achieved by everyone, despite body type, family health history, and past habits.
