Physical Fitness Assessment Self-Administration Guide

You will be required to pass a physical fitness assessment your first week at Training Center Cape May. If you do not pass, you will immediately be placed in Physical Fitness Hold and will not form with a recruit company. This means you will not graduate on time. If you do not successfully pass Physical Fitness Hold, you will be washed out of training and discharged from service.

To determine your baseline physical fitness level, you should take the assessment prior to beginning your physical training regimen, and you are encouraged take the test again at least every month until you report to basic training to ensure you are ready.

You are encouraged to start every workout including this physical fitness assessment with a warm up. It’s important to also cool down following rigorous exercise. For a cool down, click here.

To self-administer the test, you’ll need a stopwatch or wrist watch, a partner or sturdy object to hold your feet for sit ups, and a track or measured distance free of congestion to run 1.5 miles. For more information on proper run form, click here.

You’ll perform the test in the following order: pushups, sit ups and 1.5-mile run. There will be no opportunities to rest in between exercises at basic training so you should limit the time it takes you to move from exercise to exercise.

Click on the video below to see proper pushup and sit up form and a description of the Physical Fitness Assessment. This video is also available by clicking here.

Below are the minimum requirements for entry into service. However, you will be exercising as many as seven times a day while you’re here. You should strive to exceed the minimum requirements before you come in order to ensure you are ready.

MALES

AGE RANGE

PUSHUPS

SITUPS

1.5 MILE RUN

<30

29

38

12:51

30 to 39

24

35

13:26

40 to 49

18

29

14:29

FEMALES

AGE RANGE

PUSHUPS

SITUPS

1.5 MILE RUN

<30

15

32

15:26

30 to 39

11

25

15:57

40 to 49

9

20

16:58

 

This is the pushup starting, or "down," position. When in the starting position, you should be a about one fist's distance from the deck. Pushups must be performed with full extension of arms. Your back must remain straight.

Push Ups: When in the starting or down position, you should be a about one fist’s distance from the deck. Pushups must be performed with full extension of arms. Your back must remain straight.

 

 

 

 

 

 

 

 

 

Situps: Your knees will be bent so that there is a 12-15 inch distance between your feet and buttocks. Your feet will be flat on the deck, your hands will be cupped over your ears, and your elbows will face your thighs. Your shipmate will hold your feet. You will raise your upper body off the deck until your elbows touch your mid thigh to knee. After you reach the up position you will lower yourself until your lower back touches the deck. U.S. Coast Guard photo by Public Affairs Specialist Chief Warrant Officer Donnie Brzuska.

Situps: Your knees should be bent so that there is a 12-15 inch distance between your feet and buttocks. Your feet should be flat on the deck with your hands cupped over your ears. Your elbows should face your thighs. Use a shipmate or sturdy object to hold your feet. Raise your upper body off the deck until your elbows touch your knees. You will immediately fail if your elbows do not touch your knees, you pick your hips off the deck, or you rest on the deck at anytime. 

 

 Remember, this is not just eight weeks. This is the challenge and opportunity of a lifetime. Come Ready.

 Important note: Please consult a physician prior to beginning any exercise regimen or program. Be safe.

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