boys curl-up girls · cims - presidential physical fitness exercise page 1of2 boy•.• age...
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ClMS - Presidential Physical Fitness Exercise
Boys
AGE
PERCENTILE 14 15 16 17100 79 81 77 7395 62 62 62 6190 58 59 58 5785 56 57 56 5580 54 55 53 5375 52 53 51 5170 51 51 50 5065 49 50 48 4860 48 49 48 4655 47 47 46 4550 45 45 45 4445 44 44 44 4340 42 43 42 4135 41 41 40 4030 40 40 40 4025 39 38 38 3820 37 36 37 3615 35 35 35 3510 33 32 31 325 28 29 27 270 0 0 6 1
Page 1 of2
Curl-up Girls
AGE
PERCENTILE 14 15 16 17100 72 74 77 6795 53 55 53 5390 49 51 49 4785 47 48 45 4480 45 46 43 4175 43 44 41 4070 42 41 40 3865 41 40 38 3760 40 39 37 3655 39 37 36 3550 37 36 35 3445 36 35 34 3340 35 34 33 3135 34 32 32 3030 32 31 30 3025 31 30 30 2820 30 28 27 2515 28 26 25 2510 25 23 23 225 20 20 19 190 0 0 0 0
Percentile Scores Based onAge/Test in No. of Curl-ups in
60 seconds*** If the cadet is older than 17,the system will use the 17 year
old values
This event measures abdominalstrength and endurance.
Curl-ups test
Have students lie on cushioned,clean surface with knees flexedand feet about 12 inches frombuttocks. Partner holds feet. Armsare crossed with hands placed onopposite shoulders and elbowsheld close to the chest. Keepingthis arm position, student raisesthe trunk curling up to touchelbows to thighs and then lowersthe back to the floor so that thescapulas (shoulder blades) touchthe floor, for one curl-up. Tostart, a timer calls out the signal"Ready? Go!" and begins timingstudent for one minute. Thestudent stops on the word "stop."
Curl-ups tip
Instruct helpers to count aloud thenumber of repetitions.
Curl-ups scoring
"Bouncing" off the floor is notpermitted. The curl-up should becounted only if performedcorrectly.
https:llowa.afjrotc.net/CIMS/jums/cims_rptyresfitness_exercise.asp?curlup 7115/2011
CIMS - Presidential Physical Fitness Exercise Page 1 of2
Boy•.•
AGE
PERCENTILE 14 15 16 1795 85 100 100 9690 77 100 79 8285 62 75 73 6680 58 70 61 6375 54 67 50 5870 52 60 48 5065 50 51 45 5060 48 50 40 4755 43 47 38 4450 40 45 37 4245 39 42 36 4140 33 40 34 3935 31 36 33 3330 30 32 30 3125 30 30 29 3020 28 29 28 2815 24 26 24 2510 24 22 23 245 21 20 16 190 20 19 15 18
Partial Curl-up GIrls
AGE
PERCENTILE 14 15 16 1795 73 49 63 7090 51 45 50 6085 48 38 49 5880 44 37 41 5075 41 35 35 4970 40 35 32 4865 37 30 29 4460 33 30 27 4255 31 28 26 4050 30 26 26 4045 30 25 24 3540 28 25 23 3335 26 22 21 3030 25 22 20 3025 22 20 20 3020 21 19 19 2815 20 15 16 2610 16 13 15 245 10 10 11 110 9 9 10 10
Percentile Scores Based 011
Age/Test ill No. of Curl-upseverv 3 sec.
H* If the cadet is older than 17,till' system will use the 17 year
" old values "
Partial curl-ups test
Have student lie on cushioned,clean surface with knees flexedand feet about 12 inches frombuttocks. Do not hold or anchorthe feet. Arms are extendedforward with fingers resting onthe legs and pointing toward theknees. The student's partner isbehind the head with handscupped under the student's head.The student being tested curls upslowly sliding the fingers up thelegs until the fingertips touch theknees, then back down until thehead touches the partner's hands.The curl-ups are done to ametronome (or audio tape,clapping, drums) with onecomplete curl-up every threeseconds, and are continued untilthe student can do no more inrhythm (has not done the lastthree in rhythm) or has reachedthe target nurn ber for the test.
Partial curl-ups tip
Make sure that the participant'sarm is fully extended from thestarting position.
Partial curl-ups scoring
Record only those curl-ups donewith proper form and in rhythm.
Partial curl-ups rationale
Done slowly with knees bent andfeet not held, the partial curl-up isa better indicator of abdominalstrength and endurance than thetimed curl-ups.
https://owa.afj rotc.net/CIMS/jums/cims Jpt~resfitness _exercise.asp?partial 7115/2011
ClMf - Presidential Physical Fitness Exercise
jl)Y
AGE
PERCENTILE 14 15 16 17100 6.6 6.3 6.5 6.995 8.8 8.5 8,4 8.5
-, 90 . 9 8.8 8.6 8.685 9.1 9 8.7 8.780 9.3 9.1 8.9 8.975 9,4 9.2 8.9 8.970 9.5 9.3 9 965 9.6 9,4 9.1 9.160 9.7 9.5 9.2 9.255 9.8 9.5 9.3 9.350 9.9 9.7 9,4 9,445 10 9.8 9.5 9.540 10.1 9.9 9.6 9.635 10.2 10 9.7 9.630 10.3 10.1 9.8 9.825 10.5 10.2 10 9.920 10.7 10,4 10.1 10.115 11 10.7 10.3 10.310 11.3 11 10.6 10.65 12 11.8 11.1 11.10 19.9 19.8 23 23
Shuttle Run
Percentile Scores Based onAge/Test Scores in Seconds and
Tenths**'" If the cadet is older than 17,the system will use the J 7 year
. old values .
This event measures speed,quickness, and agility.
Shuttle run testing
Mark two parallel lines 30 feetapart and place two blocks ofwood or similar object behindone of the lines. Students startbehind opposite line. On thesignal "Ready? Go!" the studentruns to the blocks, picks one up,runs back to the starting line,places block behind the line, runsback and picks up the secondblock and runs back acrossstarting line.
Shuttle run tip
Be sure the participantsunderstand the importance ofrunning through the finish line.
Shuttle run scoring
Blocks should not be thrownacross the lines. Scores arerecorded to the nearest tenth of asecond.
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Girls
AGE
PERCENTILE 14 15 16 17100 8 8.3 6,4 7.695 9.6 9.5 9.6 9.590 9.9 9.8 10 9.985 10.1 10 10.1 1080 10.3 10.1 10.2 10.275 10.5 10.3 10,4 10.370 10.6 10,4 10.5 10.465 10.8 10.6 10.6 10.660 10.9 10.7 10.7 10.755 11 10.8 10.8 10.950 11.2 11 10.9 1145 11.3 11.1 11 11.140 11.4 11.2 11.2 11.235 11.6 11.4 11.4 11.330 11.7 11.5 11.5 11.525 11.9 11.7 11.7 11.720 12.1 11.9 11.9 11.915 12.5 12.2 12.2 12.110 12.9 12.6 12.6 12.75 14 13.2 13.2 13.20 21.4 16.6 15.4 19.8
https://owa.afjrotc.net/CIMS/jums/cimsJptyresfitness_exercise.asp?shuttle 7/15/2011
ClMS - Presidential Physical Fitness Exercise
AGE
PERCENTILE 14 15 16 17100 12 12 13 12.595 6.5 7 8 8.590 5 6 7 885 4.5 5 6 780 4 5 5.5 675 3.5 4 5 5.570 3 4 4.5 565 2.5 3 4 4.560 2 3 3.5 455 2 2.5 3 3.550 1 2 3 345 1 2 2 340 1 1 2 235 0 1 1.5 1.530 0 0 1 125 -1 0 0.5 120 -2 -1 0 015 -2 -2 -1 -110 -4 -3 -3 -25 -5 -5 -4 -40 -12 -10 -12 -10
V-Sit Reach
Percentile Scores Based onAgc/T est Scores ill Inches
*H Ir the cadet is older than 17,the system will use the 17 year
old values
This event measures flexibility ofthe lower back and hamstrings.
V-sit testing
Mark a straight line two feet longon the floor as a baseline. Draw ameasuring line perpendicular tothe midpoint of the baselineextending two feet on each sideand marked off in half-inches.The point where the baseline andmeasuring line intersect is the "0"point. Student removes shoes andsits on floor with measuring linebetween legs and soles of feetplaced immediately behindbaseline, heels 8-12" apart.Student clasps thumbs so thathands are together, palms downand places them on measuringline. With the legs held flat by apartner, student slowly reachesforward as far as possible,keeping fingers on baseline andfeet flexed. After three practicetries, the student holds the fourthreach for three seconds while thatdistance is recorded.
V-slt tip
Participants are most flexibleafter a warm-up run. Best resultsmay occur immediately afterperforming the endurance run.
v-sit rules
Legs must remain straight withsoles of feet held perpendicular tothe floor (feet flexed). Studentsshould be encouraged to reachslowly rather than "bounce" whilestretching. Scores, recorded to thenearest half inch, are read as plusscores for reaches beyondbaseline, minus scores for reachesbehind baseline.
https:llowa.afjrotc.net/CIMS/jums/cims_rptyresfitness_exercise.asp?vsit
Page 1 of2
Girls
AGE
PERCENTILE 14 15 16 17100 14 15 15 1595 10 10 10.5 10.590 8.5 9 9.5 985 8 8 9 880 7 7.5 8 7.575 6.5 7 8 770 6 6.5 7 665 6 6 7 660 5 6 6 5.555 5 5 6 550 4.5 5 5.5 4.545 4 4.5 5 440 4 4 4.5 435 3.5 3.5 4 3.530 3 3 4 325 2.5 2 3 2.520 2 2 2.5 215 1 1 2 1.510 0 0.5 1 15 -1.5 -1 -0.5 -10 -10 -10 -6 -12
7115/2011
CIMS - Presidential Physical Fitness Exercise
AGEPERCENTILE 14 15 16 17
99 43 47 45 48
95 39 41 42 45
90 37 39 40 43
85 36 37 38 41
80 34 36 37 40
75 33 34 36 40
70 31 33 35 38
65 30 32 34 37
60 30 32 32 36
55 29 31 31 35
50 28 30 30 34
45 27 29 29 33
40 26 28 28 32
35 25 27 27 31
30 24 26 26 30
25 23 24 25 28
15 21 22 21 25
10 18 19 18 23
5 15 13 11 15
0 14 12 10 14Sit and reach rules
Sit and Reach
Percentile Scores Bawd fin \~l'/Tc't Scores inCcntimeterv
,,;,;, If the cadet i, nldcr thnn 17, the svstcm will use the17 yea r old values'
Sit and reach testing
A specially constructed box (see below) with a measuringscale marked in centimeters, with 23 centimeters at the levelof the feet. Student removes shoes and sits on floor withknees fully extended, feet shoulder-width apart and soles ofthe feet held flat against the end of the box. With hands ontop of each other, palms down, and legs held flat, studentreaches along the measuring Iinc as far as possible. Afterthree practice reaches, the fourth reach is held while thedistance is recorded.
Sit and reach tip
Participants are most flexible after a warm-up run. Bestresults may occur immediately after performing theendurance run.
Legs must remain straight, soles of feet against box andfingertips of both hands should reach evenly alongmeasuring line. Scores are recorded to the nearestcentimeter.
Constructing the Sit and Reach Box
L Using any sturdy wood or comparable material (3/4"plywood is recommended), cut the following pieces:
o 2 pieces - 12" x 12"
o 2 pieces 12" x 10"
o 1 piece -12" x 21"
2. Assemble the pieces using nails or screws and woodglue.
3. Inscribe the top panel with 1 centimeter gradations, It iscrucial that the 23 centimeter line be exactly in line withthe vertical plane against which the subject's feet will beplaced.
4, Cover the apparatus with two coats of polyurethanesealer or shellac.
5. For convenience you can make a handle by cutting a 1"x 3" hole in the top panel.
6. The measuring scale should extend from 9cm to 50cm.
https:1 /owa.af] rate. net/Cl MS/j ums/cims _rptyresfitness _exercise.asp ?sitreach
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GI is
AGEPERCENTILE 14 15 16 17
99 49 49 48 47
95 44 46 46 44
90 42 44 43 43
85 40 43 42 42
80 39 42 41 41
75 38 41 39 40
70 36 40 38 40
65 36 39 37 39
60 35 37 36 37
55 34 37 35 36
50 33 36 34 35
45 32 34 33 34
40 31 33 33 33
35 30 32 32 33
30 29 32 31 32
25 28 31 30 31
20 26 30 28 29
15 24 28 26 28
10 23 25 23 26
5 18 19 14 22
0 17 18 13 21
7115/2011
ClMS - Presidential Physical Fitness Exercise
qnysAGE
PERCENTILE 14 15 16 17100 4:30 4:42 4:49 4:4695 6:01 5:50 5:40 5:3590 6:13 6:07 5:56 5:5785 6:26 6:20 6:08 6:0680 6:33 6:29 6:18 6:1475 6:45 6:38 6:25 6:2370 6:59 6:48 6:33 6:3265 7:09 6:57 6:44 6:4060 7:19 7:06 6:50 6:5055 7:29 7:16 6:58 6:5750 7:44 7:30 7:10 7:0445 7:59 7:39 7:20 7:1440 8:13 7:52 7:35 7:2435 8:30 8:08 7:53 7:3530 8:48 8:29 8:09 7:5225 9:10 8:49 8:37 8:0620 9:35 9:05 8:56 8:2515 10:18 9:34 9:22 8:5610 11:22 10:10 10:17 9:235 12:11 11:25 11:49 10:150 18:10 21:44 20:15 16:49
One-Mile
Run/Walk
PercentileScores Basedon Age/TestScores inMinutes andSeconds*** If thecadet is olderthan 17, thesystem willuse the I 7yea." oldvalues
Page 1 of2
Girls
AGE
PERCENTILE 14 15 16 17100 5:00 5:51 5:58 6:2095 7:20 7:25 7:26 7:2290 7:43 7:52 7:55 7:5885 7:59 8:08 8:23 8:1580 8:20 8:24 8:39 8:3475 8:36 8:40 8:50 8:5270 8:50 8:55 9:11 9:1565 9:09 9:09 9:25 9:3360 9:27 9:23 9:48 9:5155 9:51 9:37 10:09 10:0850 10:06 9:58 10:31 10:2245 10:25 10:18 10:58 10:4840 10:51 10:40 11:15 11:0535 11:10 11:00 11:44 11:2030 11:36 11:20 12:08 12:0025 11:52 11:48 12:42 12:1120 12:18 12:19 13:23 12:4015 12:56 13:33 14:16 13:0310 14:10 14:13 16:03 14:015 15:44 15:17 18:00 15:140 20:04 24:07 21:00 28:50
https://owa.afjrotc.net/CIMS/jums/cims_rpt_presfitness _exercise.asp ?onemi Ie 7115/2011
CIMS - Presidential Physical Fitness Exercise
'ioy
AGE
PERCENTILE 14 15 16 17100 23 29 26 26
95 13 14 15 17
90 11 12 12 15
85 10 11 11 13
80 9 10 10 12
75 8 10 10 11
70 7 9 9 10
65 6 8 8 10
60 6 7 8 10
55 5 7 7 9
50 5 6 7 845 4 5 7 7
40 4 5 6 7
35 3 4 5 6
30 3 4 5 5
25 2 3 4 5
20 1 2 4 4
15 1 2 3 3
10 0 1 2 2
5 0 0 0 1
0 0 0 0 0
Pull-ups
Percentile Scores Based onAge/Test Scores ill Number of
Pu II-u JlSHi, If the cadet is older than 17,the system will use the 17 year
old values
This event measures upper bodystrength and endurance.
Pull-ups testing
Student hangs from a horizontalbar at a height the student canhang from with arms fullyextended and feet free from floor,using either an overhand grasp(palms facing away from body)or underhand grip (palms facingtoward body). Small studentsmay be lifted to starting position.Student raises body until chinclears the bar and then lowersbody to full-hang startingposition. Student performs asmany correct pull-ups as possible.
Pull-ups tip
Spend as little time hanging fromthe bar beforehand as possible,the extra time on the bar mayreduce the number of pull-upsperformed. Discourage anykicking of the legs or swinging ofthe body as this may alsodecrease the number ofrepetitions.
Pull-ups scoring
Pull-ups should be done in asmooth rather than jerky motion.Kicking or bending the legs is notpermitted and the body must notswing during the movement.
https:llowa.afjrotc.net/CIMS/jums/cims_rptyresfitness_exercise.asp?pullup
Page 1 of2
Girls
AGE
PERCENTILE 14 15 16 17100 24 14 10 21
95 4 3 4 4
90 3 2 2 2
85 2 2 1 1
80 1 1 1 1
75 1 1 1 1
70 1 1 1 1
65 1 0 0 1
60 0 0 0 0
55 0 0 0 0
50 0 0 0 0
45 0 0 0 0
40 0 0 0 0
35 0 0 0 0
30 0 0 0 0
25 0 0 0 0
20 0 0 0 0
15 0 0 0 0
10 0 0 0 0
5 0 0 0 0
0 0 0 0 0
7115/2011
C[MS - Presidential Physical Fitness Exercise
AGE
PERCENTILE 14 15 16 17100 117 130 125 11695 68 79 71 6490 61 62 61 5685 47 58 51 4980 40 49 46 4575 35 44 42 4170 31 40 39 3965 28 37 36 3760 25 35 33 3555 22 33 30 3350 20 30 28 3045 17 28 25 2940 15 25 22 2635 13 22 20 2330 11 20 18 2025 10 18 15 1720 8 14 12 1515 5 10 10 1110 3 8 7 85 1 3 3 50 0 0 0 0
Flexed-Arm Hang
Percentile Scores Based onAge/Test Scores in Seconds
;,H If the cadet is older than 17,the system will use the 17 year
old, alucs
Flexed-arm hang testing
Using either an overhand grasp(palms facing away from body)or underhand grip (palms facingtoward body), student assumesflexed arm hang position withchin clearing the bar. Studentsmay be lifted to this position.Student holds this position aslong as possible.
Flexed-arm hang tip
Rather than doing a pull-up tostart, lift the participant to thestarting position. This decreasesany extra exertion and maypossibly increa e the length oftime.
Flexed-arm hang scoring
Chest should be held close to barwith legs hanging straight.Timing is stopped when student'schin touches or falls below thebar.
Page 1 of2
GIrls
AGE
PERCENTILE 14 15 16 17100 100 125 131 12795 38 41 40 3790 31 34 30 2985 25 28 24 2480 21 23 21 2075 18 18 18 1870 16 15 16 1565 13 12 13 1260 11 10 10 1155 10 9 9 1050 9 7 7 745 7 6 6 640 6 5 5 535 5 4 4 530 4 4 3 425 3 3 2 220 2 2 2 215 1 1 1 110 0 1 0 15 0 0 0 00 0 0 0 0
https:/ /owa.afj rote, net/ClM S/jums/cims _rptyresfitness _exercise.asp ?flexarm 7/15/20 II
CIMS - Presidential Physical Fitness Exercise
AGEPERCENTILE 14 15 16 17
95 47 50 59 6090 41 44 46 5685 40 42 44 5380 37 40 41 5075 32 37 40 4670 30 35 36 4465 28 34 34 4360 25 32 32 4155 24 31 30 4050 24 30 30 3745 22 30 29 3540 21 27 28 3435 20 25 25 3030 18 25 25 3025 18 24 25 2720 15 21 23 2515 13 20 22 2310 11 18 20 215 7 15 15 200 6 14 14 19
Right Angle Push-ups
Percentile Score' Ba'l'lI on \g;crrc,t SCOI'C' in # of I'II,h-ups e, cr~ 3 'ceo
**', lfthe cadet i, older than 17.lhl' vvstcm will use the17 year old values .
Right angle push-ups testing
The student lies face down on the mat in push-up positionwith hands under shoulders, fingers straight, and legsstraight, parallel, and sl ightly apart. with the toes supportingthe feet. The student straightens the arms, keeping the backand knees straight, then lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel tothe floor, A partner holds her/his hand at the point of the 90-degree angle so that the student being tested goes down onlyuntil her/his shoulder touches the partner's hand, then backup. The push-ups are done to a metronome (or audio tape,clapping, drums) with one complete push-up every threeseconds, and are continued until the student can do no morein rhythm (has not done the last three in rhythm) or hasreached the target number for the PPP A.
Right angle push-ups tip
As with the pull-up, spend as little time in the startingposition beforehand in order to increase the number ofrepetitions. Any extra movement may also decrease thenumber of repetitions.
Right angle push-ups scoring
Record only those push-ups done with proper form and inrhythm.
Right angle push-ups rationale
The student's body weight has less effect on right anglepush-ups than it docs on pull-ups. This makes right anglepush-ups a better indicator of the range of strength andendurance found in students. whereas many are unable to doany pull-ups. Pull-ups remain an option for students athigher levels of strength and endurance.
https.z/owa.afjrotc.net/Cl Mo/j ums/cims _rpt~resfi tness_exercise. asp?pushup
Page 1 of2
Girls
AGE
PERCENTILE 14 15 16 1795 25 34 32 2990 21 23 26 2885 20 20 24 2580 19 20 22 2275 15 20 20 2070 12 18 19 1965 11 18 16 1860 10 16 15 1755 10 15 13 1650 10 15 12 1645 9 15 12 1540 8 13 12 1535 5 11 11 1430 5 11 10 1225 5 11 8 1120 5 10 5 915 3 7 4 710 2 5 3 55 1 2 1 20 0 1 0 1
7115/2011