The Air Force Fitness Program goal is to motivate Airmen to participate in a year-round physical conditioning program that emphasizes total fitness, to include proper aerobic conditioning, strength and flexibility training, and healthy eating. Health benefits from an active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness.
It is every Airman’s responsibility to maintain the standards set forth by the Air Force 365 days a year. Being physically fit allows you to properly support the Air Force mission. The goal of the Fitness Program (FP) is to motivate all members to participate in a year-round physical conditioning program that emphasizes total fitness, to include proper aerobic conditioning, muscular fitness training, and healthy eating. An active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness.
Commanders and supervisors incorporate fitness into the Air Force culture establishing an environment for members to maintain physical fitness and health to meet expeditionary mission requirements. The Fitness Assessment (FA) provides commanders with a tool to assist in the determination of overall fitness of their military personnel. Commander driven physical fitness training is the backbone of the Air Force Fitness Program and an integral part of mission requirements. The program promotes aerobic and muscular fitness, flexibility, and optimal body composition of each member in the unit.
Overall fitness is directly related to health risk, including risk of disease and death. Health and readiness benefits increase as aerobic fitness, body composition, and muscular fitness improve with increases in physical activity.
Assessment Procedures. All components of the fitness assessment must be completed within a three-hour window on the same day. Airman will receive a minimum three minute rest period between components.
Aerobic Fitness Assessment.
Aerobic fitness is measured with a 1.5-mile run. All members will complete the 1.5-mile timed run unless medically exempted. Members medically exempted from the run and cleared for an alternate assessment will complete the 2.0-kilometer walk. The 2.0-kilometer walk is the only authorized alternate assessment. Airmen will perform the run or walk on an approved distance course.
Muscular Fitness Assessment.
Muscular fitness is measured with a 1-minute timed push-up component and a 1-minute timed sit-up component. Members have 1 minute to complete as many correct push-ups as possible. The push-up is used to assess the member’s upper body muscular fitness. The sit-up component is used to assess a member’s muscular fitness. The member will have 1 minute to complete as many correct sit-ups as possible.
Abdominal Circumference Assessment.
Abdominal circumference measurement is used to obtain the body composition component score.
Excellent. Composite score ≥ 90 and minimums met.
Satisfactory. Composite score of 75 – 89.99 and minimums met.
Unsatisfactory. Composite score ≤ 74.9 and/or one or more component minimums not met.
Airmen receive a composite score on a 0 to 100 scale based on the following maximum component scores: 60 points for aerobic, 20 points for body composition, 10 points for push-ups and 10 points for sit-ups.
Airmen must achieve a minimum of 75 adjusted points, based on points available, and meet minimum component standards in order to receive a satisfactory rating. See Fitness Score Charts for points.
Example 1. A female Airman, age 28, is exempted from push-ups: If the Airman receives 49.3 points for aerobic fitness, 17.6 points for abdominal circumference and 8 points for sit-up component; the total component points achieved = 74.9. Possible points from aerobic fitness, abdominal circumference, and sit-up components = 90 points. Composite score is: (74.9/90) x 100 = 83.2 points. As long as the Airman meets component minimums and achieves an overall composite score of 75 or more, then the Airman receives a satisfactory rating.
Example 2. A male Airman, age 44, is exempted from aerobic fitness: If the Airman has a 39.5 inch waist and receives 0 points for abdominal circumference, 9.5 points for push-ups and 9.4 points for sit-ups; the total component points achieved = 18.9. Possible points from abdominal circumference, push-up and sit-up components = 40 points. Composite score is: (18.9/40) x 100 = 47.3 points. The Airman receives an unsatisfactory score because the Airman did not meet minimum abdominal circumference requirement of 39.0 inches and did not receive a minimum of 75 points.
Example 3. Airmen testing on abdominal circumference-only: Airmen testing on just the abdominal circumference are only required to meet the minimum component standard in this area to pass the assessment. As such, an abdominal circumference of ≤39.0 for males and ≤35.5 for females will result in a satisfactory rating. Note: All measurements between the abdominal circumference target and minimum will yield an overall fitness assessment score of 75.0 (e.g., Male: abdominal circumference of 38.0 – 39.0 = 75.0 points; Female: abdominal circumference of 34.5 – 35.5 = 75.0 points)
See Fitness Score Charts.
Push-ups: To complete a push-up, assume the front leaning rest position with your arms shoulder width apart, feet together or up to 12 inches apart and body forming a generally straight line from your shoulders to your ankles. Keeping your head up, lower your body.
Sit-ups: When practicing sit-ups, lay on your back with your feet together or up to 12 inches apart, knees bent at 90-degree angle with a spotter holding your feet at the ankles. Place your arms crossed over the chest with your hands at the shoulders or resting at the upper chest. Bring your upper body forward until your elbows touch your knees or upper thigh. Lower your back until your shoulder blades touch the ground.
Running: You can build up your running ability by starting out at a slow pace for 15 to 20 minutes. To ensure a smooth transition, your goal should be a continuous 30 to 40 minute run 3-5 times a week. Consistency is the key. Make a schedule and stick to it.