Fitness Evaluation

Before you begin a program, many questions must be answered.What is your current fitness level? Do you have ample time to train and reach the established goals? What training schedule best fits your goals?

After researching the PFT requirement, a personal evaluation is needed. With proper stretching and a warm-up, attempt to complete the maximum number of sit-ups and push-ups within the time limit. Evaluate your progress and determine the number of weeks before the testing. In most all cases, proper technique and daily practice eliminates the concern of these two items.

The run portion is usually the major concern of the testing. Find a local track to test your running fitness. With proper stretching and warm-up, jog 5 easy minutes to loosen your muscles and elevate your heart and breathing. Divide the total number of laps required for the test by two to set a measurable goal time. If the running portion of the PFT is one and one-half miles (6 laps), the practice test will include a 3 lap run (3/4ths of a mile). Using a digital watch, begin jogging and increase your speed each lap until complete. Multiple the time by two and this is your current fitness level.

Review the chart on the training program page to see the average lap time and compare to the goal lap time. Count the number of columns between the times. This will give the number of weeks of training to reduce the average lap time and complete the running portion of the test.