Jim Skamarakas

Navy Physical readiness tests, with associated height/weight/body fat measurements, are conducted twice each fiscal year. The test is designed to measure flexibility, muscular endurance and aerobic capacity. The Navy physical fitness test consists of a 1.5-mile run, sit-ups and push-ups. Also swimming 450m for time is an option for the 1.5-mile run. This is a standard PT test used by other branches and many law enforcement agencies across the United States.

PHYSICAL FITNESS ASSESSMENT (PFA)

1. Physical Fitness Assessment (PFA). The PFA (BCA and PRT) is part of a total health, physical fitness, and readiness program. All Navy personnel shall strive to optimize fitness and readiness by exceeding minimum standards and achieving continual improvement.
2. Purpose of PFA

1. Provide members with goals to promote basic physical fitness, health, and readiness.
2. Provide COs a means of assessing the general fitness of command members.

PFA Components

1. Body Composition Assessment (BCA). Body composition is assessed by:

1. An initial weight and height screening.
2. A Navy-approved circumference technique to estimate body fat percentage.

Physical Readiness Test (PRT). PRT is a series of physical activities designed to evaluate factors that enable members to perform physically. Factors evaluated are:

1. Flexibility via sit-reach.
2. Muscular strength and endurance via:

1. Curl-ups.
2. Push-ups.

Aerobic capacity via:

1. 1.5-mile run/walk, or
2. 500-yard or 450-meter swim.

What is a curl up for the US Navy Physical Fitness Assessment?

The Sit Ups Test is conducted as follows:

• Lie on the mat with the knees bent, feet flat on the floor, the hands resting on the thighs and the back of the head on the partner’s hands
• Curl up slowly using the abdominal muscles and slide the hands up the thighs until the finger tips touch the knee caps
• Return slowly to the starting position - see Figure 1
• The feet are not to be held
• A complete curl-up is to take 3 seconds - that is 20 repetitions/minute
• Repeat as many curls as possible at this rate
• Record the total number of curls

MALES: AGE 17 TO 19 YEARS
PERFORMANCE PERFORMANCE POINTS  CURL PUSH 1.5-MILE    SWIM
CATEGORY       LEVEL            UPS  UPS   RUN   500-YD 450-M
Outstanding   High       100    109  92   8:15   6:30   6:20
Outstanding   Medium     95     107  91   8:45   6:45   6:35
Outstanding   Low        90     102  86   9:00   7:15   7:05
Excellent     High       85     98   82   9:15   7:45   7:35
Excellent     Medium     80     93   79   9:30   8:15   8:05
Excellent     Low        75     90   76   9:45   8:30   8:20
Good          High       70     81   68   10:00  9:15   9:05
Good          Medium     65     71   60   10:30  10:30  10:20
Good          Low        60     62   51   11:00  11:15  11:05
Satisfactory  High       55     59   49   12:00  11:45  11:35
Satisfactory  Medium     50     54   46   12:15  12:15  12:05
Probationary             45     50   42   12:30  12:45  12:35

MALES:  AGE 20 TO 24 YEARS
PERFORMANCE PERFORMANCE POINTS  CURL PUSH 1.5-MILE    SWIM
CATEGORY       LEVEL            UPS  UPS   RUN   500-YD 450-M
Outstanding   High      100     105  87   8:30   6:30   6:20
Outstanding   Medium    95      103  86   9:00   7:00   6:50
Outstanding   Low       90      98   81   9:15   7:30   7:20
Excellent     High      85      94   77   9:45   8:00   7:50
Excellent     Medium    80      90   74   10:00  8:15   8:05
Excellent     Low       75      87   71   10:30  8:45   8:35
Good          High      70      78   64   10:45  9:30   9:20
Good          Medium    65      66   55   11:30  10:30  10:20
Good          Low       60      58   47   12:00  11:30  11:20
Satisfactory  High      55      54   45   12:45  12:00  11:50
Satisfactory  Medium    50      50   42   13:15  12:15  12:05
Probationary            45      46   37   13:30  13:00  12:50

MALES:  AGE 35 TO 39 YEARS
PERFORMANCE PERFORMANCE POINTS  CURL PUSH 1.5-MILE    SWIM
CATEGORY       LEVEL            UPS  UPS   RUN    500-YD 450-M
Outstanding   High      100     95   76    9:25   6:53   6:43
Outstanding   Medium    95      93   74    9:53   7:23   7:13
Outstanding   Low       90      88   70    10:08  7:53   7:43
Excellent     High      85      85   65    10:38  8:23   8:13
Excellent     Medium    80      83   63    11:08  8:38   8:28
Excellent     Low       75      78   60    11:23  9:08   8:58
Good          High      70      70   53    12:23  9:53   9:43
Good          Medium    65      55   44    13:23  10:53  10:43
Good          Low       60      47   37    14:08  11:53  11:43
Satisfactory  High      55      43   35    14:23  12:23  12:13
Satisfactory  Medium    50      40   33    14:45  12:38  12:28
Probationary            45      37   27    15:00  13:23  13:13

MALES:  AGE 30 TO 34 YEARS
PERFORMANCE PERFORMANCE POINTS  CURL PUSH 1.5-MILE    SWIM
CATEGORY       LEVEL            UPS  UPS   RUN   500-YD 450-M
Outstanding   High      100     98   80   9:20   6:45   6:35
Outstanding   Medium    95      97   78   9:45   7:15   7:05
Outstanding   Low       90      92   74   10:00  7:45   7:35
Excellent     High      85      88   69   10:30  8:15   8:05
Excellent     Medium    80      85   67   11:00  8:30   8:20
Excellent     Low       75      81   64   11:15  9:00   8:50
Good          High      70      73   57   12:00  9:45   9:35
Good          Medium    65      59   48   13:00  10:45  10:35
Good          Low       60      51   41   13:45  11:45  11:35
Satisfactory  High      55      47   38   14:00  12:15  12:05
Satisfactory  Medium    50      44   35   14:15  12:30  12:20
Probationary            45      40   31   14:30  13:15  13:05

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Tags: exercise, military, navy, weight loss