armed forces fitness test - veterans united home loans

How to Prepare Forand Pass

AN ARMED FORCESFITNESS TEST

Veterans United Home Loans is a VA approved lender and is not affiliated with any government agency. NMLS 1907.

Active military and veterans know it all too well: �ere’s no way around the Armed Forces’ physical readiness tests (PRT).

Recruits and prospective applicants for each branch have to hit specific physical fitness requirements in order to make the cut. �e Army, Navy, Marines, Air Force and Coast Guard all feature different exercises. Each must be completed to a specific standard, usually related to either quantity or time. �e standards for each branch’s test vary based on age and sex.

PRTs aren’t designed to deter people from enlisting. Rather, they serve to prepare prospective service members for the physical and mental challenges ahead. Because of this requirement, men and women planning on serving their country should work toward reaching their peak physical condition before enlisting.

ARMED FORCES FITNESS TEST

INTRODUCTION

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“In many cases, especially on the enlisted route, recruiters are telling me they’re seeing more deconditioned soldiers,” said Keath Hausher, a certified master fitness trainer and founder of Shark Fitness in St. Louis.

Since 2004, Hausher has primarily trained service members entering the U.S. military academy, Reserve Officer Training Corps and Officer Candidate School. Enlisted personnel with a Special Forces contract are welcome to train with him as well. His top-tier trainees include Navy Seals, Army Rangers and Green Berets.

“I work with the military not only in fitness, but also in weapons training, hand-to-hand combat, water confidence and small unit tactics,” Hausher said. “We completely redefine what exhaustion means and the dedication necessary to complete some of the world’s most demanding programs.”

�is guide goes beyond outlining the requirements of each branch. It provides information about how to prepare for the PRT well before the day you’ll have to prove your worth to the military.


Photo courtesy ofKeath Hausher Keath Hausher


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Recruits at Boot Camp go through a three-part physical readiness test (PRT):

Two minutes of sit-ups Two minutes of push-ups 1.5-mile run

You can’t do just a handful of sit-ups in two minutes and pass your test. Each fitness requirement has its own scoring system. Upon completing all three parts, officials take your point totals and create an average. Recruits need to average at least 60 points to complete Recruit Training.


BRANCH PRT OVERVIEWS

Similar to the Navy, the Air Force has the same events with slightly different time restrictions. To complete the Air Force test, you’ll have to complete:

One minute of sit-ups One minute of push-ups 1.5-mile run

NAVY

AIR FORCE


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COAST GUARD�e only difference between the Coast Guard test and the Air Force’s is a flexibility barometer. Coast Guard enlistees have to sit and reach in addition to the same three events from the Air Force test. Sitting down with the legs extended, men must be able to reach at least 16.5 inches past their knees. Women must reach at least 19.29 inches past their knees.

To pass your test, you’ll have to push your body to its limit when training. As Hausher put it, “I teach these young men and women to rethink what their possibilities are.”

MARINE CORPS�e personal fitness test for the Marine Corps is also split into three parts. Men need to complete:

As many pull-ups as they can before dropping from the bar Two minutes of sit-ups 3-mile run.

Women joining the Marines need to perform a flexed arm hang instead of the pull-ups.




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ARMY�ere’s been plenty of talk about restructuring the Army’s fitness test. By the end of 2011, more than 10,000 soldiers went through a new Army PRT. Along with replac-ing the old one, the Army proposed a Combat Readiness Test, which if instituted would mark the first change to the test since 1980.

The current test consists of: Two minutes of situps Two minutes of pushups 2-mile run

�e new fitness test for Army recruits has yet to take full effect. Here’s a look at what the new one is expected to include:

60-yard shuttle run One minute of rowers A standing long jump One minute of push-ups 1.5-mile run

�e new test gives the Army a better look at an enlistee’s anaerobic and aerobic capabilities, as well as a clear sense of their muscle endurance. Rests are no longer allowed during the rowers and push-ups.

4 Fitness Test Tips from a 10-Year Army Vet

1. Don’t bounce your chest during push-ups. You’ll dip lower than you need and waste energy. Also, letting your chest hit the ground can disrupt your breathing pattern.

2. Your back and arms should be parallel when you’re in the down motion of a push-up. �at’s how you know you’ve gone low enough.

3. During the sit-up portion of the test, only touch the base of your lower back. You have completed a repetition when the flat of your back touches the ground. Don’t touch your shoulder blades to the ground.

4. Cardio shouldn’t be treated like a sprint. Set a pace for your run and make your adrenaline last.

Source: Levi Newman, senior author at Veterans United Network

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EXERCISES TO PREPAREYOU FOR PRT SUCCESS

Some recruits can just roll out of bed the morning of the test and complete each part in near-record time. But the vast majority of enlistees need to start training weeks and even months in advance in order to achieve their goal.

Getting in shape is more than a physical challenge. Hausher said if service members aren’t training with him, then he has one thing to tell them: “�e one piece of advice is to rethink why they’re doing this and their commitment.”

It’s important to establish an exercise regimen and stick to it. Consistency is crucial. Otherwise, you might get noticed for being out of shape.

“It’s absolutely imperative that they give their best at all times,” Hausher said. “Drill sergeants or instructors will see somebody who is not giving their best effort and quickly try to weed out those who don’t want to be there. It’s all about the attitude.”

Here are some exercises aimed at helping you prepare for the challenges you’ll face on test day:


To prepare for the sit-up portion of the test, you’ll want to focus on the core muscles mainly on your abdomen and oblique. Hundreds of core workouts exist, but here are a few you can mix up to strengthen your core:

Standard crunches: Lie flat on your back and pull your legs in to bend your knees. Keep your feet flat on the floor. Put your hands on your shoulders and sit up, activating your core muscles.

Leg lifts: Lie flat on your back. Keep your legs as straight as possible as you lift them. Slowly lower them, but don’t let your feet touch the ground.

Double crunches: While lying flat on your back, cross your legs. Lift your crossed legs up and bend your knees. Put your hands on your shoulders. Simultaneously sit up and pull your legs toward your head.

Swiss ball pull-ins: Position yourself to do a push up. Put your feet on top of the Swiss ball. Hold your body stiff and straight by extending your arms. Pull the ball toward your upper body by moving only your legs. Focus on activating your core muscles. Return the ball to the starting position using only your legs.

Swiss ball leg kicks: Sit on a Swiss ball and lean back until your back is almost flat. Your feet should still be on the ground with your legs bent. Slowly lift one leg up and extend it straight. Return it to the down position slowly. Repeat with your other leg.

Avoiding injuries at boot campAnywhere from 6 to 12 percent of men will be injured during boot camp, according to Science Direct. During Naval Special Warfare basic training, the injury rate balloons to as high as 30 percent. Several risk factors contribute to injuries, such as:

Smoking Low levels of previous physical activity Previous injury history Age New to rigorous running and workout regimens

Get into exercise before boot camp. �at’s the most effective way to prevent injuries. At the same time, gradually intensify your workouts. Don’t try knocking out your branch’s PFT on your first day of exercise in months. Foot injuries are common at boot camp, often attributed to improper boot size. When you get fitted, make sure you’re comfortable in your boots. Similarly, wear proper-fitting shoes when you train.

CORE MUSCLES

DOUBLE CRUNCHESWhile lying flat on your back, cross your legs. Lift your crossed legs up and bend your knees. Put your hands on your shoulders. Simultaneously sit up and pull your legs toward your head.

PLANKSProper technique is paramount for this exercise. Put yourself in a push-up position, but get on your elbows instead of your hands. Keep your elbows close and aligned below your chest. Don’t arch your back or let it dip toward the floor. Hold the plank for a 10 count, then drop to your knees and hold for a 5 count. Do as many sets as you can.

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ARMS�ere are several weight exercises that will improve muscles needed for the push-up portion of the PRT.

Standard push-ups: Nothing fancy here. Keep your back straight with your hands and feet shoulder-width apart. Don’t lock your elbows in the up position. When you return to the down position, do so slowly.

Close pushups: Get ready to do a standard push-up, but bring your hands close together. Make a diamond by touching your index fingers and thumbs together. �ese push-ups will work your triceps.

Dumbbell curls: To get your biceps ready for pull-ups, do some curls. Pick a weight at which you can reach muscle failure after three to five sets and about eight repetitions a set. Alternate hand grips to further strengthen your forearm grip.

Dumbbell wrist curls: Put your forearms across a surface, like a bench, so your hands hang off the edge palms up. With the dumbbells in hand, use your wrists and forearms to slowly lift the weights up. Return to the down position slowly.

Olypmic squeeze: Stand up relaxed with your arms and hands at your sides. With one hand, grab a plate weight — 5 to 45 lbs. — and let it rest on your fingertips. Squeeze the weight into your palm by lifting it with your fingers. Hold the squeeze for three seconds and repeat.

WIDE PUSHUPS

�ese will work your chest and shoulders more than standard push-ups. Situate yourself as you would for a standard push-up, but instead put your hands about two feet apart.

DUMBBELL WRIST CURLS

Put your forearms across a surface, like a bench, so your hands hang off the edge palms up. With the dumbbells in hand, use your wrists and forearms to slowly lift the weights up. Return to the down position slowly.


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LEGSYou’re going to run at boot camp. Cardiovascular workouts of all types will help you prepare, but you’ll need strong legs, too.

Calf raises: To get the most out of this exercise, it’s ideal to have weight on your shoulders whether they’re free weights or a machine. �e exercise is intuitive. Put your toes on the edge of a step and extend your legs as if you’re on your tiptoes. Keep your upper body stationary.

Lunges: Another exercise best done with weights, lunges tone and strengthen your legs. With weights in each hand, take a deep step forward. �e leading leg should bend while the trailing leg will be on its toes, extending about 45 degrees to the ground. Stand up straight and repeat, but with the trailing leg becoming the leading leg.

Sprints: Whether you do them up hills or on the straight stretch of a track, sprints are an ideal anaerobic exercise. Sprint up hills and walk down. Or sprint straight sections on a track and walk the curves.

Long-distance runs: To pass your branch’s PRT, you’ll need to run at least a mile. Don’t immediately try running 5 or 10 miles. Start with what you can handle and work your way up to the PRT standard.

JUMP SQUATSBend your knees and your back as if in a weightlifting squat position. Explode upward, taking a stationary jump. When you land, keep your feet straight ahead, shoulder-width apart. You can vary the intensity of these jumps, do one-legged jumps or incorporate them into circuit training.

LUNGESAnother exercise best done with weights, lunges tone and strengthen your legs. With weights in each hand, take a deep step forward. �e leading leg should bend while the trailing leg will be on its toes, extending about 45 degrees to the ground. Stand up straight and repeat, but with the trailing leg becoming the leading leg.


Just because you’re lifting weights and running several miles a day doesn’t mean you can inhale any food you want. Adhering to a strict diet will make your workouts more worthwhile. Look over what to avoid and what to incorporate into your diet.

THINGS TO AVOID

Simple carbohydrates. Most prevalent in processed sugary and salty snacks, simple carbohydrates often go hand-in-hand with empty calories, few nutrients and minimal fiber.

Skipping breakfast. Stay away from sugar-laden cereals and pastries. Add protein with Greek yogurt, eggs, oats or lean-meat bacon.

Snacking. �is ruins diets and workouts. When you have to snack turn to fruits, vegetables and lean meats in small amounts.

THINGS TO DO

Plan your meals. �at schedule also dictates your grocery list.

Eliminate temptation. Get rid of all those unhealthy treats in your fridge and cupboards. When you shop, minimize the number of guilty pleasures you buy.

Consume protein. When you work muscles to failure, you’re putting micro-tears in the exhausted muscle. Amino acids in protein aid in strengthening muscles by assisting in healing the tears.

When you’re eating meat as part of your post-workout recovery meals, try sticking to lean meats. Turkey and chicken are ideal, especially when roasted. Fish is a great source of protein and fatty acids, too.


HEALTHY FOOD - PRT FUEL


Once you decide to enlist, you’ve made a promise to the Armed Forces and to yourself to reach physical prowess. �at’s why the PRTs are in place. Designed to motivate and measure service members physical condition, the tests are only as hard as you make them.

Preparing for the PRT boils down to discipline, balanced workouts and eating right. To be successful you’ll have to push yourself, but nobody said passing the PRT would be easy. Instead of dreading the PRT, approach it with a positive attitude. After all, it’s self-im-provement.

When you struggle, think of all the brave veterans who came before you and how they conquered it. You’ll be the latest in a long and proud line.


THE RUNDOWN


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