Physical Fitness Requirements

Annual Physical Fitness Test (APFT)

The Annual Physical Fitness Test (APFT) will determine an officers cardiovascular and muscular fitness and endurance. These will be measured through a combination of exercises and events including: a 1 1/2 mile run/walk or 500-yard/450-meter swim for cardiovascular endurance, side-bridge/sit-up for core muscle endurance and push-ups for upper body muscular endurance.

Cardiovascular Endurance

Cardiovascular endurance or aerobic capacity is the ability of the heart and lungs to deliver oxygen to working muscles. It is associated with the ability to carry out strenuous work throughout the workday without undue fatigue. 1 1/2 mile run/walk and 500-yard/450-meter swim are included in the physical fitness requirements because performance in these events is indicative of aerobic capacity.

Muscular Endurance

Muscular endurance is the ability to sustain muscle contraction over a period of times without undue fatigue. The side-bridge/sit-up and push-up events are indicators of muscular endurance. No single endurance test measures the endurance of all muscles; however, the side-bridge/sit-up serves as a measure of core body muscle endurance while push-ups indicate upper body muscular endurance. The core muscle exercises, when performed properly, are important in developing muscle tone important for spinal stabilization. Adequate strength and endurance of the core body muscles are an important element in the prevention and treatment of lower back injury, which is associated with the ability to perform common pushing, pulling, and carrying tasks.

Qualifying Standards for Physical Fitness Evaluation Events

Cardiovascular Health

1.5 mile Run/Walk

Men
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	< 8:13	< 8:44	< 9:30	< 10:40
Level 3	8:14-10:16	8:45-10:47	9:31-11:44	10-41-12:51
Level 2	10:17-12:51	10:48-13:36	11:45-14:29	12:52-15:26
Level 1	12:52-15:12	13:37-15:52	14:30-16:28	15:27-17:29

Women
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	<10:47	<11:49	<12:51	<14:20
Level 3	10:48-12:51	11:50-13:43	12:52-14:31	14:21-15:57
Level 2	12:52-15:26	13:44-15:57	14:32-16:58	15:58-17:55
Level 1	15:27-17:21	15:58-18:00	16:59-18:31	17:56-19:30

500 Yard Swim

Men
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	< 7:30	< 7:45	< 8:00	< 8:15
Level 3	7:31-8:45	7:46-9:00	8:01-9:15	8:16-9:30
Level 2	8:46-11:30	9:01-11:45	9:16-12:00	9:31-12:15
Level 1	11:31-13:00	11:46-13:15	12:01-13:30	12:16-13:45

Women
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	<8:45	<9:15	<9:45	<10:00
Level 3	8:46-10:00	9:16-10:30	9:46-11:00	10:01-11:15
Level 2	10:01-13:15	10:31-13:45	11:01-14:15	11:16-14:45
Level 1	13:16-14:30	13:46-15:00	14:16-15:30	14:46-15:45

450 Meter Swim

Men
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	< 7:20	< 7:35	< 7:50	< 8:05
Level 3	7:21-8:35	7:36-8:50	7:51-9:05	8:06-9:20
Level 2	8:36-11:20	8:51-11:35	9:06-11:50	9:21-12:05
Level 1	11:21-12:50	11:36-13:05	11:51-13:20	12:06-13:35

Women
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	<8:35	<9:05	<9:35	<9:50
Level 3	8:36-9:50	9:06-10:20	9:36-10:50	9:51-11:05
Level 2	9:51-13:05	10:21-13:35	10:51-14:05	11:06-14:35
Level 1	13:06-14:20	13:36-14:50	14:06-15:20	14:36-15:35

Upper Body Strength

Push-Up
(Two Minute Timed Event)

Men
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	> 81	> 74	> 67	> 59
Level 3	71-80	64-73	56-66	49-58
Level 2	47-70	41-63	34-55	30-48
Level 1	37-46	31-40	24-33	19-29

Women
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	> 44	> 41	> 37	> 33
Level 3	39-43	35-40	32-36	28-32
Level 2	21-38	17-34	12-31	10-27
Level 1	16-20	11-16	7-11	2-9

Core Muscle Strength

Sit-up
(Two Minute Timed Event)

Men
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	> 98	> 92	> 85	>78
Level 3	87-97	81-91	76-84	71-77
Level 2	58-86	51-80	44-75	37-70
Level 1	46-57	40-50	35-43	29-36

Women
Fitness Level	Age
	20-29	30-39	40-49	50+
Level 4	> 98	> 92	> 85	>78
Level 3	87-97	81-91	76-84	71-77
Level 2	58-86	51-80	44-75	37-70
Level 1	46-57	40-50	35-43	29-36

Side-Bridge Exercise
using McGill, Childs, Liebenson study

Men
Fitness Level	Time (sec)
Level 4	> 163
Level 3	128-162
Level 2	60-127
Level 1	26-59

Women
Fitness Level	Time (sec)
Level 4	> 135
Level 3	103-134
Level 2	42-102
Level 1	10-41

Annual Physical Fitness Test (APFT)

APFT Instructions

APFT Evaluator Instructions

APFT Qualifying Standards

Qualifying Standards for Physical Fitness Evaluation Events

Cardiovascular Health

1.5 mile Run/Walk

OR

500 Yard Swim

OR

450 Meter Swim

Upper Body Strength

Push-Up
(Two Minute Timed Event)

Core Muscle Strength

Sit-up
(Two Minute Timed Event)

OR

Side-Bridge Exercise
using McGill, Childs, Liebenson study

Annual Physical Fitness Test (APFT)

Qualifying Standards for Physical Fitness Evaluation Events

OR

OR

Push-Up (Two Minute Timed Event)

Sit-up (Two Minute Timed Event)

OR

Side-Bridge Exercise using McGill, Childs, Liebenson study

Push-Up
(Two Minute Timed Event)

Sit-up
(Two Minute Timed Event)

Side-Bridge Exercise
using McGill, Childs, Liebenson study