ARMY PHYSICAL FITNESS MANUAL TC 3-22.20 PDF

TC is the Army’s new Physical readiness training manual. Soldier physical readiness is acquired through the challenge of a precise, progressive and. U.S. Army TC Army Physical Readiness Training (Supersedes FM ) . (August Version). TC Preface & Introduction · TC U.S. Army TC Army Physical Readiness Training (Supersedes FM ) U.S. Army FM – Physical Fitness Training (Superseded by TC ).

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Soldiers are scored based on their performance in three events consisting of the push-upsit-upand a two-mile run, ranging from 0 to points in each event. A minimum score of 60 in each event is required to pass the test. The soldier’s overall score is the sum of the points from the three events.

If a soldier passes all three events, the total may range from to Active component and reserve component soldiers on active duty are required to take a “record” meaning for official records APFT at least twice each calendar year. Reservists not on active duty must take a “record” test once per calendar year.

If, due to a diagnosed medical condition, a soldier is temporarily unable to conduct one or more of the events in the record APFT, the soldier can be granted an extension to allow him or her to overcome his or her injury and return to an acceptable level of physical fitness.

If a soldier has a permanent medical condition that keeps him or her from conducting the two mile run, an alternative aerobic event consisting of either a 2.

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There are no alternate events for the push-up or sit-up. The physical fitness assessments for the U. Army were first developed in at the United States Military Academy.

Over the years, the athletics for soldiers have been revised repeatedly. According to a US Army abstract, the calisthenics and events of “push-ups, sit-ups, and a 2-mile run was introduced in The testing events are conducted in accordance with standards detailed in Army FM 7— Army Physical Readiness Training. Prior to the start of each event, the standard is read aloud, followed by a demonstration in which an individual demonstrates both the correct exercise and any disqualifying behaviors which would make the exercise incorrect.

On the command ‘get set,’ assume the front-leaning rest position by placing your hands where they are comfortable for you. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command ‘go,’ begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground.

apft, tc , army physical fitness, fm

Then, return -322.20 the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. At the end of each repetition, the scorer will state the number of repetitions you have completed correctly. If you fail to keep your body generally straight, to lower your whole body until your upper arms are at least parallel to the ground, or to extend your arms completely, that repetition will not count, and the scorer will repeat the number of the fitnrss correctly performed repetition.

If you fail to perform the first ten push-ups correctly, the scorer will tell you to go to your knees and will explain to you what your mistakes are. You will then be sent to the end of the line to be retested. After the first 10 push-ups have been performed and counted, however, no restarts are allowed. The test will continue, and any incorrectly performed push-ups will not be counted. An altered, front-leaning rest position is the only authorized rest position.

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That is, you may sag in the middle or flex your back.

United States Army Physical Fitness Test

When flexing your back, you may bend your knees, but not to such an extent that you are supporting most of your body weight with your legs. If this occurs, your performance will be terminated. You must return to, and pause in, the correct starting position before continuing.

If you rest on the ground or raise either hand figness foot from the ground, your performance will be terminated. Correct performance is important. You will have two minutes in which to do as many push-ups as you can.

On the command ‘get set,’ assume the starting position by lying on your back with your knees bent at a degree angle. Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized.

The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the backs of your hands firness touch the ground.

Your arms and elbows need not touch the ground. On the command ‘go,’ begin raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical mannual, lower your body until the bottom of your shoulder blades manuall the ground. Your head, hands, arms, or elbows do not have to touch the ground.

At the end of each repetition, the scorer will state the number of sit-ups you have correctly completed. A repetition will not count if you fail to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper armyy, or let your knees exceed a degree angle. If a repetition does not count, the scorer will repeat the number of your last correctly performed sit-up.

The up position is the only authorized rest position. If you stop and rest in the down starting position, the event will be terminated. As long as you make a continuous physical effort to sit up, the event will not be terminated.

You may not use your hands or any other means to pull or push yourself physival to the up resting position or to hold yourself in the rest position. If you do so, your performance in the event will be terminated. You will have two minutes to physocal as many sit-ups as you can.

You must complete the run without any physical help. At the start, all soldiers will line up behind the starting line. On the command ‘go,’ the clock will start. You will begin running at your own pace.

You are being tested on your fitess to complete the 2-mile course in the shortest time possible.

Training Circular Tc 3-22.20 (FM 21-20) Army Physical Readiness Training August 2010

Although walking is authorized, it is strongly discouraged. As long as there is no physical contact with the paced soldier and it does not physically hinder other soldiers taking the test, the practice of running ahead of, alongside of, or behind the tested soldier, while serving as a pacer, is permitted.

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Cheering or calling out the elapsed time is also permitted. The number on your chest is for identification. You pnysical make sure it is visible at all times. Turn in your number when you finish the run.

Then, go to the area designated for the cool-down and stretch. Scoring on the APFT is based on gender, age category, number of repetitions performed of the push-up and sit-up, and run time. The score for each event ranges from 0 to points; a minimum score of 60 in each event is required to pass the test.

APFT standards may be more rigorous for some special purpose units, such as for special operations soldiers which are usually required to score 70 points or better in each event. Soldiers who score or above on the APFT, with a minimum score of 90 in each event, are awarded the Physical Fitness Badgewhich can be worn on the physical training uniform of enlisted soldiers.

Effective with the latest change to the Army’s enlisted promotion doctrine, the number of promotion points awarded to Soldiers with a “promotable” status was changed. Prior to Maythe scoring algorithm also included an extended scale, by which soldiers could earn more than points in an event by performing better than the point standard.

However, use of such a scale is specifically forbidden in the current Army Field Manual. Under previous versions, in order for a soldier to earn a score of overhe or she must have obtained points in each event, meaning that a soldier could not begin to use the extended scale for any one event until points were reached in all three events. Scores above maximum could only be used locally in an unofficial capacity; official record scores could never exceed points.

Beyond the point level, each additional push-up was one additional point, each additional sit-up was one additional point, and each six-second reduction in the run time was one additional point. For soldiers who have a medical or physical condition which prevents them from being able to successfully participate in the two-mile run, alternate aerobic events are authorized. Scoring for alternate aerobic events is either GO or NO-GO pass or fail and is based on the gender and age of the individual.

For the purposes of promotion, a soldier’s score on an alternate event equals the average of their push-up and sit-up scores. Failure to pass two or more consecutive record APFTs can lead to separation from the Army, although this is not always the case.

Soldiers who have failed an APFT are often put into a “remedial program” first, which includes additional physical training. However, a soldier cannot be denied an award or decoration due to an APFT failure. In rare occurrences, soldiers have died during or right after the physical fitness test.

Push-ups and sit-ups are to be performed within 2 minutes. From Wikipedia, the free encyclopedia.

Individual Physical Proficiency Test. Archived from the original PDF on March 4, Retrieved 21 September Retrieved from ” https: United States Army physical fitness Fitness tests.

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