Embedded Files
PT tests will begin under pavilion.
PT tests will begin under pavilion.
Bring your DAF 4446 scoresheet with you.
Bring your DAF 4446 scoresheet with you.
How to ACCESS MyFitness
How to ACCESS MyFitness
Log Into myFSS https://myfss.us.af.mil/
After logging In click on FIT myFitness
Look under Fitness Assessment Scheduling to see your next PT test due date
Click on Start Fitness Assessment to schedule your next PT test
Click on FITNESS or FITNESS TRACKER PRINT to see details of your past PT tests
After clicking on Start Fitness Assessment choose this option to schedule your PT test
The new PFA reimplements the scored body composition component using the current Waist-to-Height Ratio program and introduces a two-mile run. Additionally, service members will be required to take the PFA every six months regardless of their score. The updated scored components, to include body composition, and increased testing frequency introduce a more challenging physical fitness assessment to better gauge the fitness of the force.
Assessment Categories & Point Breakdown
Assessment Categories & Point Breakdown
Cardiorespiratory (50 points max): Choice of the 2-mile run or the 20-meter High Aerobic Multi-Shuttle Run (HAMR).
Body Composition (20 points max): Measured via Waist-to-Height Ratio (WHtR).
Muscular Strength (15 points max): Choice of standard 1-minute push-ups or 2-minute hand-release push-ups.
Core Strength Endurance (15 points max): Choice of 1-minute sit-ups, 2-minute cross-leg reverse crunches, or forearm plank
The latest version of the Air Force four-component PFA includes:
Cardiovascular: two-mile run or 20-meter HAMR every six months, which counts for 50 percent of the total score
Strength: One minute of push-ups or two minutes of hand-release push-ups. Hand-release push-ups require Airmen to lower their chest all the way to the ground and extend their hands out to the sides before pushing up again. This component counts for 15 percent of the total score.
Core: One minute of sit-ups, two minutes of cross-leg reverse crunches, or a timed forearm plank. This component measures muscle core endurance and counts for another 15 percent of the total score.
Body Composition: Waist-to-Height Ratio measurement that requires Airmen divide their waist length by their height in inches. For example, an Airman who stands 69 inches tall and has a waist of 36 inches would have a waist-to-height ratio of 0.52. This component counts for 20 percent of the total score.
DOWNLOAD the 20M HAMR audio file
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
How to videos
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
Forearm Plank
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.
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