Fitness
Are you ready for your PT test?
Look here for affordable gym memberships, local outdoor running locations, new PT standards, Instructional videos and more.
Need a place to practice running for PT test?
Running on the treadmill Is great exercise, but If you have an upcoming PT test you need to start building an endurance to running outside. Here are two nearby places you can train outdoors.
PT TEST will be performed In civilian clothing only. Air Force PT gear Is not authorized at OLS. Please use good judgement when choosing your outfit for your PT test.
Track & Soccer Field
The University of Texas Rio Grande Valley Campus
175-299 N 4th Ave, Edinburg, TX 78541
Sam's Memorial Stadium
1 Boulevard of Champions, Brownsville, TX 78520
A nice track to practice for your PT test If you are In the Brownsville area.
Public Hours: MON-THUR 0700 - 1800
Closed: FRI-SUN
USAA ACTIVE & FIT DIRECT PROGRAM
Explore over 11,000 fitness centers and over 5,000 premium exercise studios for in-person workouts. Stream your choice of over 4,000 workout videos for at-home fitness. Get moving with Active&Fit Direct.
$25 A MONTH
NO LONG TERM CONTRACTS
REQUIRES USAA ACCOUNT
Access to gyms like Gold's Gym, Anytime Fitness, Crunch Fitness, LA Fitness, Planet Fitness, TruFit, etc...
If you prefer not to pay $25 a month for Active and Fit, most gyms In the area will offer you a $10 month rate to access to their gym only.
How to use MyFitness to check your PT results history and due dates
Check your PFA (Physical fitness assessment) history
Verify If you are current with your PHA
Verify contact Information
Use Fitness Assessment Calculator
Check your PFA history
5 Year Chart Scoring Including Optional Component Standards
This new 2022 scoring chart Includes:
Cardio
Traditional 1.5-mile Run
High Aerobic Multi-shuttle Run (20M HAMR)
Strength
Traditional Push-ups
Hand Release Push-ups
Sit-ups
Traditional Sit-ups
Cross-Leg Reverse Crunch
Forearm Plank
The basic test now comprises three components: running, pushups, and situps. However, beginning in 2022, Airmen will be able to choose alternatives to each of those three:
Cardio (60 points). 1.5 mile run or 20-meter high-aerobic multi-shuttle run (HAMR). ***[1-mile walk ONLY If you have a AF 469]***
Endurance (20 points). 1 minute of situps, 2 minutes of cross-leg reverse crunches, or forearm planks for an as-yet-not-determined time.
Strength (20 points). 1 minute of pushups or 2 minutes of hand-release pushups.
A perfect score is 100, but passing is 75. Those who score 90 or better may take the test only once a year, rather than twice.
DOWNLOAD the 20M HAMR audio file
Practice running the 20M HAMR while listening to the audio. This will allow you to accurately determine if the 20M HAMR Is a good alternative for you. To download the file CLICK HERE
I noticed people are still unsure about the 20 HAMR for the PT test, because it is still a little unknown for most of us. With the 1.5 mile run, everyone knows you have to run 1.5 miles within a certain time to achieve a certain score. With the HAMR, most people only know the amount of shuttles they need to run, but they do not actually know what that distance is or time. I did the HAMR shuttles wearing my Apple Watch, to create a chart that I think will be very helpful for people who would like to know distance and times. The HAMR is a faster pace run than the 1.5 mile. But as you can see, you can achieve a passing score running less than a 1/2 mile in about 5 minutes. Hope this helps.
How to videos
How to perform the 20M HAMR
How to perform the Forearm Plank
How to perform hand release pushups
How to perform cross leg crunches
See what It Is really like running the Air Force 20M HAMR
See what It Is really like to do the 2 min Cross Leg Reverse Crunch
NEED a place to practice the 20M HAMR?
Find a basketball full court and use the RED reference lines In the Illustration above to estimate 20M. It wont be exact but It will give you a good gauge to test yourself.
Forearm Plank
Members will begin face down on the floor with elbows bent, forearms flat on the floor/mat, with the body in a straight line through the head, shoulders, back, buttocks and legs.
Forearm plank ends when maximum time for the forearm plank has elapsed or until the last participant stops prior to the maximum time allowed, any part of the body other than hands (fists/palms) forearms, or feet touch the floor, member lowers head to hands, member lifts hands, forearms or feet off the floor, member does not maintain 90 degrees at the elbow (i.e., shifting weight forward or back on forearms/toes decreasing or increasing the 90-degree bend).
If the member receives more than two corrections on form. The third correction will stop the assessment and the time will be recorded. This will be the official forearm plank time (score) of the member.
PT TEST checklist
Bring your CAC (Used to verify DOD number)
You must be on orders. Bring one of the following to show proof (Shown to PTL)
-AROWS orders
-Draft AROWS orders
-ANG 105S
-ANG FORM 336 signed by supervisor and approving official
Schedule your PT test date on the PFA Calendar in teams (Contact a PTL to do this)
AF Form 469 PT Limiting Conditions (If applicable) Given to: PTL on day of PT Test
AF physical fitness screening questionnaire Given to: PTL on day of PT Test
Completed prior to or on day of test (Form will be available on site as well) To Download Screening Questionnaire CLICK HERE
Completed AF Physical fitness assessment scorecard Given to: PTL on day of PT Test (Form will be available on site as well) To Download NEW PFA Scorecard CLICK HERE
Do you need to do your PT Test?
If you are due for your PFA, click the button below to see what dates are available and to sign up.
How to sign your orders
You completed a RUTA but don't know how to sign your orders? To get Instructions on how to locate and sign your orders CLICK HERE