Understanding the Army Physical Fitness Test
The Army Physical Fitness Test (APFT) is a standardized test that measures a soldier’s physical fitness and readiness for duty. The test is composed of three events: push-ups, sit-ups, and a 2-mile run. To pass the APFT, soldiers must score a minimum of 60 points in each event, with a maximum score of 100 points.
Event 1: Push-Ups
Push-ups are a critical component of the APFT, testing a soldier’s upper body strength and endurance. To perform a proper push-up, follow these steps:
- Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position.
To improve your push-up score, focus on building upper body strength through exercises like:
- Push-ups
- Pull-ups
- Dumbbell rows
- Shoulder presses
🏋️♂️ Note: Practice proper push-up form to avoid injury and ensure accurate scoring.
Event 2: Sit-Ups
Sit-ups test a soldier’s core strength and endurance. To perform a proper sit-up, follow these steps:
- Start in a supine position with your knees bent and feet flat on the ground.
- Place your hands behind your head for support.
- Lift your torso up until your elbows touch your knees.
- Lower your torso back down to the starting position.
To improve your sit-up score, focus on building core strength through exercises like:
- Sit-ups
- Planks
- Russian twists
- Leg raises
🏋️♂️ Note: Use a slow and controlled motion when performing sit-ups to avoid injury and ensure accurate scoring.
Event 3: 2-Mile Run
The 2-mile run tests a soldier’s cardiovascular endurance and speed. To improve your run time, focus on building cardiovascular endurance through exercises like:
- Running
- Swimming
- Cycling
- High-Intensity Interval Training (HIIT)
Additionally, incorporate strength training exercises to improve your running efficiency and endurance:
- Squats
- Lunges
- Calf raises
- Leg presses
🏃♂️ Note: Incorporate proper running form and technique to improve your run time and reduce the risk of injury.
Additional Tips for Passing the APFT
- Create a workout plan: Develop a workout plan that targets all three events and includes a mix of strength training and cardiovascular exercise.
- Practice consistently: Practice the APFT events regularly to build endurance and improve your score.
- Incorporate interval training: Incorporate interval training into your workout routine to improve your cardiovascular endurance and speed.
- Stay hydrated and fueled: Proper nutrition and hydration are critical for physical performance. Ensure you’re fueling your body with a balanced diet and staying hydrated before, during, and after exercise.
Conclusion
Passing the Army Physical Fitness Test requires dedication, hard work, and a well-structured workout plan. By focusing on building upper body strength, core strength, and cardiovascular endurance, soldiers can improve their APFT score and ensure they’re ready for duty. Remember to practice consistently, incorporate interval training, and prioritize proper nutrition and hydration to achieve success.
What is the minimum score required to pass the APFT?
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The minimum score required to pass the APFT is 60 points in each event, with a maximum score of 100 points.
How often should I practice the APFT events?
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Practice the APFT events regularly, ideally 2-3 times per week, to build endurance and improve your score.
What is the best way to improve my 2-mile run time?
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Incorporate a mix of cardiovascular exercise, strength training, and interval training into your workout routine to improve your 2-mile run time.
Related Terms:
- Army Physical Fitness Test Chart
- Army PT hours regulation
- atp 7 22 02 update
- Army ACFT regulation
- atp 7 22 01 acft
- atp 7 22 01 change 2
