1. PHYSICAL FITNESS

2. POLICY
DoD POLICY STATES THAT ALL SERVICE MEMBERS MUST POSSESS THE FOLLOWING TO SUCCESSFULLY PERFORM THEIR MISSION:
CARDIO-RESPIRATORY ENDURANCE
MUSCULAR STRENGTH AND ENDURANCE
WHOLE BODY FLEXIBILITY
YOUR CONDITIONING EFFECTS OVERALL READINESS AND MISSION EFFECTIVENESS

3. NAVY FITNESS GOALS
CREATE A CULTURE OF FITNESS TO ENHANCE A MEMBER’S ABILITY TO COMPLETE TASKS THAT SUPPORT THE COMMAND’S MISSION
COMMANDING OFFICERS WILL:
CONDUCT THREE MODERATE TO MODERATELY HIGH INTENSITY PHYSICAL TRAINING SESSIONS PER WEEK
SESSIONS WILL BE A MINIMUM OF 40 MINUTES IN LENGTH AND INCLUDE WARM-UP, AEROBIC ACTIVITY, AND COOL-DOWN

4. THE CO’S PROGRAM WILL INCREASE AND MAINTAIN CARDIO-RESPIRATORY FITNESS
MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY
REDUCE EXCESS BODY FAT
PROMOTE YEAR-ROUND FITNESS AND HEALTH
PROVIDE NUTRITIONAL GUIDANCE

5. MARINE CORPS FITNESS GOALS
COMBAT CONDITIONING
HEALTH
FITNESS
UNIT COHESION
THE FITNESS PROGRAM WILL NOT FOCUS EXCLUSIVELY UPON THE SEMI-ANNUAL PHYSICAL FITNESS TEST

6. MARINE CORPS FITNESS GOALS
CONTRIBUTE TO HEALTH & WELL-BEING
PREPARE A MARINE TO PERFORM DUTIES IN GARRISION AND COMBAT
DEVELOP A RESERVE LEVEL OF ENDURANCE TO ENHANCE THE CHANCE OF SUCCESS IN COMBAT
INCREASE AN INDIVIDUAL’S SELF-CONFIDENCE & DESIRE TO EXCEL, THEREBY ENHANCING THE UNIT’S OVERALL DISCIPLINE, MORALE, ESPRIT DE CORPS, AND COMBAT READINESS

7. OFFICER CANDIDATES IN NROTC
PHYSICAL CONDITIONING IS A MEASURE OF SELF-DISCIPLINE, SELF-RELIANCE, AND COMMITMENT TO SERVICE AS AN OFFICER
A PNS MAY NOT REQUIRE THAT ALL YOUR PHYSICAL FITNESS TRAINING BE SUPERVISED
DO NOT RELY SOLELY UPON YOUR UNIT’S PHYSICAL FITNESS PROGRAM TO ATTAIN THE STANDARDS NECESSARY FOR CREDIBLE SERVICE AS AN OFFICER
THE COMMAND & MIDSHIPMAN SHARE RESPONSIBILITY FOR FITNESS

8. OFFICER CANDIDATES IN NROTC
FAILURE TO MEET FITNESS STANDARDS COULD RESULT IN DISENROLLMENT FROM YOUR COMMISSIONING PROGRAM
FAILURE TO MEET FITNESS STANDARDS COULD RESULT IN THE WITHHOLDING OF YOUR OFFICER APPOINTMENT
QUESTIONS

9. PHYSICAL FITNESS
DEFINITION: THE NAVY AND MARINE CORPS CONSIDER PHYSICAL FITNESS TO BE THE ABILITY OF A SAILOR OR MARINE TO MEET THE PHYSICAL DEMANDS OF ANY COMBAT OR DUTY SITUATION WITHOUT UNDUE FATIQUE

10. PHYSICAL FITNESS COMPONENTS
STRENGTH: THE ABILITY TO MOVE THE BODY THROUGH RESISTANCE
MANY ASSOCIATE STRENGTH TRAINING WITH PROGRESSIVE RESISTANCE EXERCISES USING WEIGHTS AND MACHINES
THE ABILITY TO EFFECTIVELY HANDLE THEIR OWN BODY WEIGHT IS A PREREQUISITE BEFORE INTEGRATING STRENGTH TRAINING WITH MACHINES INTO YOUR FITNESS PROGRAM
YOU CAN MEET THIS BASIC PREREQUISITE IF YOU FOLLOW THE PRINCIPLES OF PHYSICAL CONDITIONING

11. TYPES OF STRENGTH TRAINING
GENERAL: STRENGTHENS THE MUSCULAR SYSTEM BY FOCUSING ON A FULL-BODY WORKOUT FOR STRENGTH AND SIZE
MAJOR MUSCLE GROUPS ARE EXERCISED WITHOUT A SPECIFIC TASK OR FUNCTIONAL GOAL
THIS TRAINING CONTRIBUTES TO OVERALL HEALTH

12. TYPES OF STRENGTH TRAINING
SPECIFIC: THIS TYPE OF TRAINING IS TASK SPECIFIC
EXAMPLE: AN AO2 (AVIATION ORDINANCEMAN) MAY WANT TO FOCUS UPON THOSE MUSCLES THAT HELP HIM MOVE AND PLACE ORDNANCE ON AIRCRAFT
EXAMPLE: A MARINE THAT KNOWS HE WILL BE OPERATING IN MOUNTAINOUS TERRAIN MAY WANT TO SPECIFICALLY INCREASE LOWER BODY STRENGTH

13. PHYSICAL FITNESS COMPONENTS
ENDURANCE: TWO TYPE OF ENDURANCE CONDITIONING THAT YOU SHOULD INCORPORATE INTO YOUR PHYSICAL FITNESS PROGRAM
AEROBIC (WITH OXYGEN) ENDURANCE: PHYSICAL DEMANDS THAT ARE SUB-MAXIMAL, OR NOT AN “ALL-OUT” EFFORT, LASTING MORE THAN 3 – 5 MINUTES
DISTANCE RUNNING AND ROAD MARCHING
ANAEROBIC (WITHOUT OXYGEN) ENDURANCE: PHYSICAL DEMANDS THAT ARE HIGH INTENSITY AND OF A SHORTER (LESS THAN 2 – 3 MINUTES) DURATION.
WEIGHTLIFTING (MUSCLES EXPERIENCE A BURNING SENSATION) AND RUNNING SHORT, QUICK DISTANCES (INTERVAL OR SPRINT TYPE TRAINING).

14. PHYSICAL FITNESS COMPONENTS
MOBILITY:A SOUND CONDITIONING PROGRAM DOES NOT FOCUS SOLELY UPON STRENGTH AND ENDURANCE TRAINING
MOBILITY CONDITIONING IS GEARED TOWARD IMPROVING QUALITY OF MOVEMENT
THIS DEPENDS ON IMPROVING AND MAINTAINING
FLEXIBIILTY
STABILITY
BALANCE
AGILITY
COORDINATION
POWER
SPEED
ALWAYS ENSURE YOU PROPERLY WARM-UP AND COOL-DOWN (STRETCH)

15. PRINCIPLES OF PHYSICAL CONDITIONING
PROGRESSION: INCORPORATE A SYSTEMATIC MEANS TO INCREASE TRAINING LOAD
INCREASE TIME OR INTENSITY LEVEL
REGULARITY: TRAINING MUST BE CONSISTENT. A MINIMUM 3-5 SESSION PER WEEK
OVERLOAD: AS YOU CONDITION YOU WILL ADAPT
INCREASE INTENSITY LEVEL

16. PRINCIPLES OF PHYSICAL CONDITIONING
VARIETY: VARY YOUR CONDITIONING PROGRAM
INTRODUCE NEW ACTIVITIES
YOU WILL MAINTAIN INTEREST
YOUR BODY WON’T ADAPT
RECOVERY: BE PROGRESSIVE & ALLOW FOR ADEQUATE RECOVERY TIME
TOO MUCH STRESS CAUSES COUNTERPRODUCTIVE INJURY
BALANCE: FOCUS ON THE THREE FITNESS COMPONENTS
SPECIFICITY: IF YOU WANT TO BE A BETTER RUNNER—RUN, ETC.

17. REVIEW

18. TARGET HEART RATE EXERCISE HOW MUCH SPEEDING UP IS SAFE?
BODY SPEEDS UP
HEART SPEEDS UP
HOW MUCH SPEEDING UP IS SAFE?
COMPUTE A MAXIMAL TARGET HEART RATE BY:
SUBTRACTING YOUR AGE FROM 220
MULTIPLY THIS BY 60% AND 70%
THIS GIVES YOU THE TARGET HEART RATE TO SUSTAIN DURING AEROBIC EXERCISE
MONITOR BY REGULARLY TAKING YOUR PULSE

19. TIME SPENT ON EXERCISE
THE MINIMUM TIME SPENT (AT YOUR TARGET HEART RATE) ON EXERCISE FOR BEGINNERS IS:
AEROBIC ACTIVITY: 20 TO 30 MINUTES FOR OPTIMAL IMPROVEMENT
STRENGTH TRAINING: 3 TO 8 REPETITIONS PER SET OF EXERCISE FOR…
STRENGTH ENDURANCE: 12 OR MORE REPETITIONS PER SET OF EXERCISE FOR…
FLEXIBILITY: FOLLOWING ADEQUATE WARM-UP, HOLD STRETCH 10 – 15 SECONDS, 30 – 60 SECONDS DURING COOL DOWN

20. CARDIOVASCULAR FITNESS ACTIVITIES
CARDIOVASCULAR FITNESS ACTIVITIES ARE
CONTINUOUS, RHYTHMIC, AND INVOLVE LARGE MUSCLE GROUPS
RUNNING/BRISK WALKING
SWIMMING
CYCLING
STAIR-CLIMBING
JUMPING
AEROBIC DANCE/STEP
ROWING
SKATING
X-COUNTRY SKIING

21. MUSCULAR STRENGTH & ENDURANCE ACTIVITIES
RECOMMENDED ACTIVITIES
FREE WEIGHT LIFTING
RESISTANCE MACHINES WORKOUTS
CALISTHENICS
DON’T LIMIT YOURSELF TO THESE ACTIVITIES

22. TRAINING SESSIONS 5 – 10 MINUTES OF WARM-UP
AEROBIC EXERCISE (30 – 40 MINUTES)
HEART RATE IN THE ZONE!
FLEXIBILITY EXERCISES
MUSCULAR STRENGTH AND ENDURANCE CONDITIONING
COOL-DOWN ACTIVITIES

23. WARM-UP & COOL-DOWN ACTIVITIES
WALK/JOB
WHOLE BODY CALISTHENICS
BODY SEGMENT CALISTHENICS

24. DISCUSSION
WHAT WE’VE DISCUSSED ARE ONLY THE BASICS OF A SOUND CONDITIONING PROGRAM
YOU’RE ONLY LIMITED BY SELF-DISCIPLINE, IMAGINATION, AND RESOURCES
FOCUS ON TOTAL BODY DEVELOPMENT

25. U.S. NAVY PHYSICAL FITNESS ASSESSMENT
PURPOSE: TO PROVIDE PERSONNEL WITH GOALS TO PROMOTE THEIR BASIC PHYSICAL FITNESS, HEALTH AND READINESS
PROVIDE UNIT COMMANDERS AND OICs WITH A MEANS TO ASSESS THE GENERAL FITNESS OF THE MEMBERS OF THEIR COMMAND

26. THE PFA PHYSICAL ACTIVITY RISK FACTOR SCREENING QUESTIONAIRE
BODY COMPOSITION ASSESSMENT
PHYSICAL READINESS TEST (PRT)

27. PHYSICAL ACTIVITY RISK FACTOR SCREENING QUESTIONAIRE
COMPLETED 10 WEEKS PRIOR TO EACH SCHEDULED PRT
PROVIDES AMPLE TIME FOR ANY REQUIRED MEDICAL EVALUATIONS
DOCUMENTS THAT MEMBER WAS GIVEN PROPER NOTICE OF UPCOMING PRT

28. BODY COMPOSITION ASSESSMENT
HEIGHT AND WEIGHT SCREENING
BODY FAT ESTIMATION USING CIRCUMFERENCES OF BODY PARTS
UPPER ALLOWABLE LIMITS FOR U.S. NAVY MEMBERS
Age (Years)
17-39
40-40
Male
22%
23%
Female
33%
34%

29. PHYSICAL READINESS TEST (PFA)
PRT HAS THE FOLLOWING EVENTS
THE SIT-REACH
THE CURL-UP
THE PUSH-UP
THE 1.5 MILE RUN/WALK OR 500 YEAR/450 METER SWIM

30. THE SIT-REACH ENSURE PROPER WARM-UP & STRETCHING
SIT ON DECK, LEGS EXTENDED, KNEES SLIGHTLY FLEXED, FEET TOGETHER, & TOES POINTED UP. SHOES ARE OPTIONAL
REARCH SLOWLY FORWARD AND TOUCH TOES WITH FINGERTIPS OF BOTH HANDS SIMULTANEOUSLY
HOLD THE REACH FOR ONE SECOND
DO NOT BOUNCE OR LUNGE

31. CURL-UPS
CONDUCTED WITH A PARTNER ON A LEVEL SURFACE. SHOES ARE OPTIONAL
FLAT ON BACK, KNEES BENT, HEELS ABOUT 10 INCHES FROM BUTTOCKS
ARMS FOLDED ACROSS & TOUCHING CHEST
HANDS TOUCH UPPER CHEST OR SHOULDERS
FEET HELD TO THE FLOOR BY PARTNER’S HANDS
TIMER SIGNALS START OF 2-MINUTE EVENT

32. CURL-UPS
CURL BODY UP, TOUCHING ELBOWS TO THIGHS WHILE KEEPING HANDS IN CONTACT WITH THE CHEST OR SHOULDERS
AFTER TOUCHING ELBOWS TO THIGHS, LIE BACK, TOUCHING LOWER EDGE OF SHOULDER BLADES TO DECK
PARTICIPANTS MAY REST IN EITHER THE UP OR DOWN POSITION

33. CURL-UPS
CURL-UPS ARE REPEATED CORRECTLY AS MANY TIMES AS POSSIBLE IN TWO MINUTES
PARTNER MONITORS FORM
THE EVENT IS ENDED IF A PARTICIPANT:
LOWERS LEGS
RAISES FEET OF DECK
LIFTS BUTTOCKS OFF DECK
FAILS TO KEEP ARMS FOLDED ACROSS & TOUCHING THE CHEST
FAILS TO KEEP HANDS IN CONTACT WITH CHEST OR SHOULDERS

34. PUSH-UPS PERFORMED WITH A PARTNER ON A SMOOTH, FLAT SURFACE
SHOES ARE OPTIONAL
PERFORMED AS FOLLOWS:
HANDS PLACED ON DECK, DIRECTLY BENEATH THE SHOULDERS
BOTH FEET TOGETHER ON THE DECK
BACK, BUTTOCKS, AND LEGS ARE STRAIGHT
MUST REMAIN SO THROUGHOUT THE TEST
TIMER SIGNALS START

35. PUSH-UPS
PARTICIPANTS LOWER THE WHOLE BODY AS A SINGLE UNIT BY BENDING THE ELBOWS UNTIL THE UPPER ARMS, SHOULDERS, AND LOWER BACK ARE ALIGNED AND PARALLEL TO THE DECK
PARTICIPANTS RETURN TO THE STARTING POSITION BY EXTENDING THE ELBOWS, RAISING THE BODY AS A SINGLE UNIT UNTIL THE ARMS ARE STRAIGHT

36. PUSH-UPS
PARTICIPANTS MAY REST ONLY IN THE UP POSITION WHILE MAINTAINING THE ARMS, BACK, BUTTOCKS, AND LEGS IN THE STRAIGHT
PUSH-UPS ARE REPEATED CORRECTLY AS MANY TIMES AS POSSIBLE IN TWO MINUTES
PARTNER MONITORS FORM AND COUNTS
THE EVENT IS ENDED IF THE PARTICIPANT:
TOUCHES THE DECK WITH ANY PART OF THEIR BODY EXCEPT HANDS AND FEET
RAISES ONE OR BOTH FEET OR HANDS OFF THE DECK
FAILS TO MAINTAIN BACK, BUTTOCKS, AND LEGS STRAIGHT FROM HEAD TO TOE

37. 1.5 MILE RUN/WALK RUNNING OR WALKING 1.5 MILES AS QUICKLY AS POSSIBLE
ANY COMBINATION OF RUNNING AND WALKING IS ALLOWED TO COMPLETE THE EVENT
CONDUCTED ON A TRACK OR OUTDOOR COURSE WHERE THE SURFACE IS DEEMED FLAT AND SOLID
MAY BE CONDUCTED ON A TREADMILL
CHECK OPNAVINST FOR GUIDANCE

38. 500 YARD/450 METER SWIM PROPER FACILITIES MUST BE AVAILABLE
25 OR 50 METER POOL
ANY SWIM STROKE AND TURN MAY BE USED
BEGIN TEST IN WATER
YOU CAN PUSH OFF SIDE DURING TURNS
YOU CAN REST BY HOLDING SIDE, STANDING, OR TREADING WATER
GOGGLES, FACE MASK, CAPS OKAY
NO WETSUITS, FINS, SNORKELS, FLOATATION OR OTHER DEVICES

39. GRADING THE PRT
TO PASS THE PRT, YOU MUST MEET OR EXCEED THE “PROBATIONARY PERFORMANCE STANDARDS FOR
CURL-UPS
PUSH-UPS
RUN OR SWIM
ANYONE WHOSE OVERALL PRT SCORE IS PROBATIONAARY SHALL JOIN INDIVIDUALS WHO FAILED THE PFA IN THE COMMAND’S FITNESS ENHANCEMENT PROGRAM
AN OVERALL SCORE OF “45” IS PROBATIONARY FOR BOTH MALES AND FEMALES

40. GRADING THE PRT
THE PRT SCORING SYSTEM ASSIGNS POINTS BASED ON PERFORMANCE CATEGORIES AND LEVELS
SCORES FROM THE CURL-UP, PUSH-UP, RUN/WALK OR SWIM CATEGORIES ARE TOTALED AND THEN AVERAGED
TOTAL SCORES ARE NOT ROUNDED UP

41. GRADING THE PRT
EVENT STANDARDS ARE ESTABLISHED FOR 5-YEAR AGE INTERVALS FOR BOTH SEXES
17 – 19 YEARS OF AGE
20 – 24 YEARS OF AGE
25 – 29 YEARS OF AGE
THE INTERVALS EXTEND UP TO 65-PLUS YEARS OF AGE

42. GRADING THE PRT
A CATEGORY AND LEVEL SCORE IS NOT ACHIEVED UNTIL THE TOTAL MINIMUM POINTS CORRESPONDING TO THAT PARTICULAR CATEGORY AND LEVEL ARE ATTAINED
MEMBERS MUST PERFORM ALL THREE EVENTS TO ATTAIN A PRT
IF MEDICALLY WAIVED FROM AN EVENT, YOU ARE NOT ASSIGNED AN OVERALL SCORE

43. OVERALL (AVERAGED) PRT SCORE:
CATEGORY LEVEL POINTS
Outstanding High
Outstanding Medium
Outstanding Low
Excellent High
Excellent Medium
Excellent Low
Good High
Good Medium
Good Low
Satisfactory High
Satisfactory Medium
Probationary

44. PRT FAILURE
FAILURE TO MEET SATISFACTORY REQUIREMENTS IN ANY EVENT, OTHER THAN THE SIT-REACH, CONSTITUTES FAILURE OF THE PRT
REGARDLESS OF OVERALL SCORE
IF MEMBER ATTEMPTS AND FAILS A CARDIO EVENT, IT IS CONSIDERED A PRT FAILURE
A DIFFERENT CARDIO EVENT MAY NOT BE ATTEMPTED, AND IS NOT AUTHORIZED
EXAMPLE: A WHO MEMBER FAILS 1.5 MILE RUN CANNOT PARTICIPATE IN THE SWIMMING EVENT

45. PRT FAILURE
A MEMBER’S INABILITY TO TOUCH HIS/HER TOES AND HOLD FOR ONE SECOND DOES NOT CONSTITUTE A FAILURE OF THE PRT
THE MEMBER WILL PARTICIPATE IN THE COMMAND FITNESS ENHANCEMENT PROGRAM TO IMPROVE FLEXIBILITY

46. USMC PHYSICAL FITNESS TEST (PFT)
PURPOSE: MEASURES THE COLLECTIVE LEVEL OF PHYSICAL FITNESS MARINE CORPS WIDE.
IT IS A MEASUREMENT OF GENERAL FITNESS, VICE COMBAT READINESS AND UNIT/MOS CAPABILITY
UNITS ARE RESPONSIBLE FOR TESTING THEIR MARINES FOR COMBAT FITNESS AND READINESS AS IT PERTAINS TO THEIR UNIT’S MISSION

47. USMC PHYSICAL FITNESS TEST (PFT)
THE THREE PFT EVENTS ARE DESIGNED TO TEST:
STRENGTH & STAMINA OF THE UPPER BODY
MIDSECTION AND LOWER BODY
EFFICIENCY OF THE CARDIOVASCULAR SYSTEM

48. USMC PHYSICAL FITNESS TEST (PFT)
THE PFT INCLUDES:
PULL-UPS/MALE FLEXED-ARM HANG/FEMALE
ABDOMINAL CRUNCHES (CURL-UPS)
3-MILE TIMED RUN

49. PULL-UP
GOAL IS FOR THE MARINE TO EXECUTE AS MANY ACCURATE AND COMPLETE PULL-UPS BEFORE DROPPING OFF THE BAR
PROCEDURES:
NOT A TIMED EVENT
PULL-UP BAR IS GRASPED WITH BOTH PALMS FACING EITHER FORWARD OR TO THE REAR
CORRECT STARTING POSITION BEGINS WHEN THE MARINE’S ARMS ARE FULLY EXTENDED BENEATH THE BAR, FEET ARE FREE FROM TOUCHING THE GROUND, AND THE BODY IS MOTIONLESS

50. PULL-UP
THE MARINE’S LEGS MAY BE POSITIONED IN A STRAIGHT OR BENT POSITION, BUT MAY NOT BE RAISED ABOVE THE WAIST
ONE REPETITION CONSISTS OF RAISING THE BODY WITH THE ARMS UNTIL THE CHIN IS ABOVE THE BAR, AND THEN LOWERING THE BODY UNTIL THE ARMS ARE FULLY EXTENDED
REPEAT THE EXERCISE
THE MARINE CANNOT REST HIS CHIN ON THE BAR

51. PULL-UP THE INTENT IS TO EXECUTE A VERTICAL “DEAD HANG” PULL-UP
A CERTAIN AMOUNT OF INHERENT BODY MOVEMENT WILL OCCUR AS THE PULL-UP IS EXECUTED
THE INTENT IS TO AVOID A PENDULUM-LIKE MOTION THAT ENHANCES THE ABILITY TO EXECUTE THE PULL-UP
WHIPPING, KICKING, KIPPING OF THE BODY OR LEGS, OR ANY MOVEMENT USED TO ASSIST IN THE VERTICAL PROGRESSION OF THE PULL-UP IS NOT AUTHORIZED

52. FLEXED-ARM HANG
THE GOAL OF THE FLEXED-ARM HANG EVENT IS FOR A MARINE TO HANG (MAINTAIN ELBOW FLEXION) FOR AS LONG AS POSSIBLE
PROCEDURES:
THIS IS A TIMED EVENT (70 SECONDS)
ASSISTANCE TO THE BAR WITH A STEP-UP, BEING LIFTED UP, OR JUMPING UP TO THE START POSITION IS AUTHORIZED

53. FLEXED-ARM HANG
THE BAR MUST BE GRASPED WITH BOTH PALMS FACING EITHER FORWARD OR TO THE REAR
THE CORRECT STARTING POSITION BEGINS WHEN THE MARINE’S ARMS ARE FLEXED AT THE ELBOW, THE CHIN IS HELD ABOVE THE BAR AND NOT TOUCHING IT, AND THE BODY IS MOTIONLESS
AT NO TIME DURING THE EVENT MAY THE MARINE REST HER CHIN ON THE BAR

54. FLEXED-ARM HANG
MARINES ARE AUTHORIZED TO DROP BELOW THE BAR DURING THE FLEXED-ARM HANG
SOME DEGREE OF ELBOW FLEXION MUST BE MAINTAINED WITH BOTH ARMS
ONCE A MARINE’S ARMS ARE FULLY EXTENDED OR THE MARINE DROPS OFF THE BAR, THE CLOCK WILL STOP

55. ABDOMINAL CRUNCH
THIS EVENT MIRRORS THE NAVY EVENT IN PERFORMANCE

56. 3.0 MILE RUN
THE GOAL IS FOR A MARINE TO COMPLETE THE MEASURED COURSE AS QUICKLY AS POSSIBLE
PROCEDURES:
THIS IS A TIMED EVENT
ON THE COMMAND “START,” THE EVENT WILL BEGIN WHEN THE LAST MARINE CROSSES THE STARTING POINT
FINISHING TIME WILL BE CALLED OUT TO THE MARINE AS HE OR SHE CROSSES THE FINISH LINE

57. GRADING THE PFT
TO SUCCESSFULLY PASS THE PFT, MARINES MUST COMPLETE THE MINIMUM ACCEPTABLE PERFORMANCE REQUIREMENTS IN EACH EVENT AND ACHIEVE AN OVERALL COMBINED SCORE FOR THEIR AGE GROUP AS SHOWN IN THE FOLLOWING TABLE

58. AGE
PULL-UP/FAH
AB CRUNCHES
3.0 MILE RUN
TOTAL POINTS
MIN. SCORE
POINTS NEEDED
17-26
3/15 (SEC) 50
28(M), 31(F)
105
135 30
27-39
3/15 45
29(M), 32(F) 94
110 16
40-45
30(M), 33(F) 88
46+ 40
33(M), 36(F) 65

59. A MARINE EARNS A CLASSIFICATION SCORE PER THEIR AGE GROUP:
PFT CLASS
AGE 17-26
AGE 27-39
AGE 40-45
AGE 46+
1st
225
200
175
150
2nd
125
100
3rd
135
110 88 65

60. PFT EVENT SCORING
THE TOTAL SCORE A MARINE CAN ACCUMULATE ON THE PFT IS 300 POINTS
100 POINTS PER EVENT
PULL-UP = 5 POINTS EACH
FAH = 1 POINT PER SECOND FIRST 40 SECONDS
= 2 POINTS PER SECOND LAST 30 SECONDS
CRUNCH = 1 POINT EACH
3.0 MILE RUN
MALE < 18:00 = 100 POINTS
FEMALE < 21:00 = 100 POINTS
LOSE ONE POINT PER 10 SECONDS SLOWER THAN MINIMUM TIME

61. PFT FAILURE
FAILURE TO PASS AN EVENT OR ACCUMULATE THE REQUISITE POINTS FOR YOUR AGE CONSTITUTES FAILURE OF THE PFT
MARINES WHO FAIL THE PFT WILL BE ASSIGNED TO A REMEDIAL PHYSICAL CONDITIONING PROGRAM
THE PHILOSOPHY OF REMEDIAL PT IS NOT PUNITIVE, RATHER IT IS ENCOURAGING

62. MARINE CORPS BODY COMPOSITION PROGRAM (BCP)
MARINES ARE NOT WITHIN BODY FAT STANDARDS WHEN THEIR BODY WEIGHT AND BODY FAT EXCEED MAXIMUM ALLOWABLE LIMITS
MALE = 18%
FEMALE = 26%
MARINE IS ASSIGNED TO BCP
WAIVER CAN BE GRANTED BY CO
1ST CLASS PFT AND CANNOT BE 4% IN EXCESS

63. ALL NAVAL PERSONNEL, REGARDLESS OF AGE, SHALL PARTICIPATE IN SEMI-ANNUAL PFAs and PFTs UNLESS MEDICALLY PROHIBITED

64. DISCUSSION QUESTIONS

65. SUMMARY