Station A: ARMY PHYSICAL FITNESS TEST (APFT)
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Station A: ARMY PHYSICAL FITNESS TEST (APFT)
Task 1: Perform Push-Ups
Task 2: Perform Sit-Ups
Task 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 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, May 1987), 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 the dissemination of general instructions, and provide an area for conducting the push-up and sit-up events. Mark off this area to facilitate the forming of lanes. Ensure the running area is nearby and properly marked with start and finish lines and boundaries. (Candidates who fail are retested no sooner than 48 hours after the initial test.)
"Let me have your attention. This is Station A of the EIB test. At this station, you will take the APFT. If you are 40 years old or older, you must have medical clearance IAW AR 350-15, paragraph 8c. You will fall in behind the lane markers so that an even number of persons are in each lane. Once you have fallen in, you will not change lanes or your position within that lane relative to the other candidates. You will be tested in the sequence of your position in the lane. The lane scorer will come to each of you and record your name and other appropriate data on a scorecard. Once you have completed 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 beginning at one minute, 30 seconds. Once every candidate has completed the push-up and sit-up event, you will be evaluated on the two-mile run. If you fail any event, you must take the entire APFT again. However, you must complete all tasks of this point even if you fail to meet the standard for one or more of the tasks. If you must be retested, you will be required to 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 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 lanes are formed, the scorers begin filling in the APFT scorecards with each candidate name and other appropriate data. When all scorers are ready, announce the following:
"Let me have your attention. At this point, you will be performing the APFT."
"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 a generally 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 PARRALLEL to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. 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 STATES THE NUMBER OF THE REPETITION you have correctly completed. If you fail to keep your body GENERALLY straight, to lower your entire body until your upper arms are parallel to the ground, or to extend your arms completely, that repetition will not count, the scorer repeats the number of the last correct repetition. If you fail to perform the first 10 push-ups correctly, the scorer tells you to go to your knees, and explains your mistakes. You will then move to the end of the candidate line to await your turn for retesting. However, if 10 push-ups are accomplished, no restarts are allowed. Testing continues and the incorrect push-ups are not counted. 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 bend your knees, but not to such an extent 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 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." (The exercise is demonstrated.)
"What are your questions?" (Answer any questions and then give the following commands.)
"Get set." (Pause for 5 seconds.)
"Remember to announce the time remaining at 30-second intervals. At 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. After every candidate has completed the push-up event, the scorer announces 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 a 90-degree angle is formed by the upper and lower parts of your legs. Your feet may be together or up to 12 inches apart. Another person will hold your ankles with their hands only. No other method to brace or hold the feet is authorized. The HEEL is the only portion of your foot that must remain in contact with the ground. Your fingers must be interlocked 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 bottom of your SHOULDER BLADES touch the ground. Your head, hands, arms, or elbows DO NOT have to touch the ground."
"At the end of each repetition, the scorer states the number of the repetition you have correctly performed. If you fail to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper body, or let your knees exceed a 90-degree angle, that repetition will not count; the scorer repeats 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 will be terminated. As long as you make a continuous physical effort to sit up, the event is not terminated. You may not use your hands or any other means to pull or push yourself up to the up (resting) position or to hold yourself in the rest position. If you do so, your performance in the event is terminated."
"The up position is the only authorized rest position. Correct performance, not speed, is important. You have two minutes to perform as many correct sit-ups as you can. Watch this demonstration.(The exercise is demonstrated.)"
"What are your questions?" (Answer any questions and then give the appropriate commands.)
(Pause for 5 seconds.)
Remember to announce the time remaining at 30-second intervals. At two minutes, announce, Continue testing until all candidates have finished the sit-up event. After all candidates have completed the sit-up event, the scorers prepare for the two-mile run.
Scorers hand out numbered running vests (or facsimiles) and record the vest number of each recipient onto his 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 are required to complete the run unassisted. At the start, all Soldiers line up behind the starting line. On the command GO, the clock starts, and you 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). You are being tested on your ability to complete two miles in the shortest time possible. Although walking is authorized, it is strongly discouraged."
"If you are assisted in any way or leave the designated running course for any reason, you are disqualified. The number you are wearing is for identification. Make sure it is visible at all times. Turn in your number when you finish the run. Do not stay near the scorers or the finish line because you may interfere with scoring."
"What are your questions on this event?"
"Answer all questions and have the candidates fall in behind the starting line. The ratio of candidates to scorers should not be greater than 8:1. If this is the case, then the candidates who have had the shortest rest, those near the rear of the lanes in the formation, should be taken out of the group until the ratio is at an acceptable level. The second group of runners begin as soon as the first group finishes. Give the commands:"
(Pause for 5 seconds.)