5 Ways To Ace The Army Physical Fitness Exam

The Army Physical Fitness Test (APFT) is a critical evaluation that assesses a soldier's physical abilities and readiness for duty. The test consists of three events: push-ups, sit-ups, and a 2-mile run. Scoring high on the APFT is essential for career advancement, and it also reflects a soldier's overall fitness and dedication to their role. In this article, we will discuss five ways to ace the Army Physical Fitness Exam.

Understand the Scoring System

Before we dive into the tips, it's essential to understand the scoring system of the APFT. The test is scored based on the soldier's performance in each event, and the scores are then combined to determine their overall score. The scoring system is as follows:

• Push-ups: 0-100 points
• Sit-ups: 0-100 points
• 2-mile run: 0-100 points

The minimum passing score for each event varies depending on the soldier's age and gender. However, to ace the APFT, soldiers should aim to score at least 90 points in each event.

Tip 1: Create a Training Plan

To ace the APFT, soldiers need to create a structured training plan that targets their weaknesses and improves their overall fitness. A good training plan should include a mix of cardio, strength training, and flexibility exercises. Here are some tips for creating an effective training plan:

• Set specific, measurable, and achievable goals for each event
• Develop a workout routine that includes exercises that target specific muscle groups
• Incorporate cardio exercises such as running, cycling, or swimming to improve endurance
• Include flexibility exercises such as stretching or yoga to improve range of motion

Tip 2: Focus on Proper Technique

Proper technique is essential for achieving high scores on the APFT. Soldiers should focus on proper form and technique when performing push-ups, sit-ups, and running. Here are some tips for proper technique:

• Push-ups: Keep your back straight, engage your core, and lower your body until your chest almost touches the ground
• Sit-ups: Keep your feet flat on the ground, engage your core, and lift your torso until your elbows touch your knees
• 2-mile run: Keep your posture straight, land midfoot or forefoot when running, and breathe rhythmically

Tip 3: Incorporate Plyometrics and Agility Training

Plyometric and agility training can help soldiers improve their power, speed, and agility. These types of exercises can be incorporated into a soldier's training plan to improve their performance on the APFT. Here are some examples of plyometric and agility exercises:

• Plyometric exercises: box jumps, depth jumps, burpees
• Agility exercises: cone drills, ladder drills, shuttle runs

Tip 4: Incorporate Core Strengthening Exercises

Core strengthening exercises can help soldiers improve their overall fitness and performance on the APFT. The core muscles, including the abs, obliques, and lower back, are essential for maintaining good posture, generating power, and stabilizing the body. Here are some examples of core strengthening exercises:

• Planks
• Russian twists
• Leg raises

Tip 5: Practice Under Simulated Test Conditions

To prepare for the APFT, soldiers should practice under simulated test conditions. This can include practicing the events in the same order as the actual test, using a timer to simulate the time limits, and practicing in a group setting to simulate the test environment. Here are some tips for practicing under simulated test conditions:

• Practice the events in the same order as the actual test
• Use a timer to simulate the time limits
• Practice in a group setting to simulate the test environment

Gallery of APFT Training Images

APFT Training Image Gallery

FAQs

What is the minimum passing score for the APFT?

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The minimum passing score for the APFT varies depending on the soldier's age and gender. However, to ace the APFT, soldiers should aim to score at least 90 points in each event.

How often should I practice for the APFT?

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Soldiers should aim to practice for the APFT at least 3-4 times per week, with a mix of cardio, strength training, and flexibility exercises.

What are some tips for improving my push-up score on the APFT?

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To improve your push-up score on the APFT, focus on proper form and technique, engage your core, and lower your body until your chest almost touches the ground.

By following these five tips, soldiers can improve their performance on the APFT and achieve their goals. Remember to stay focused, motivated, and committed to your training plan, and you'll be on your way to acing the APFT.