Guard Fit Challenge

ARE YOU GUARD FIT?

Members of the Army National Guard must be ready to respond to any challenge at a moment’s notice so they have to stay in top shape. To test their fitness level and find out if they’re fit for duty, Guard members take the Army Physical Fitness Test (APFT) biannually. In addition to taking the APFT, Guard members also calculate their body composition as a measure of fitness.

ARMY PHYSICAL FITNESS TEST

The Army Physical Fitness Test (APFT) is a three-event physical performance test used to assess muscular endurance and cardio respiratory fitness. The test provides a baseline assessment of fitness regardless of the Soldier’s military occupation specialty (MOS) or duty. The three APFT events are:

THE PUSH-UP
Push-ups measure the endurance of the chest, shoulder, and triceps muscles.

THE SIT-UP
Sit-ups measure the endurance of the abdominal and hip-flexor muscles.

TWO-MILE RUN
The two-mile run tests cardio respiratory (aerobic) endurance and the endurance of the leg muscles.

The test sequence is push-ups, sit-ups, and two-mile run. The order of events cannot be changed. Soldiers are allowed no less than 10 minutes, but ideally no more than 20 minutes, to recover between each event, and all three events must be completed within a two-hour period.

During each event, you are pushed to the limit, and you have to execute the exercises correctly, or they don’t count. Learn the proper form by watching the videos on this website, in which Guard athletes demonstrate how to do correct push-ups and sit-ups, as well as running techniques.

BODY COMPOSITION

Body composition is a component of physical fitness that refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. The optimal ratio of fat to lean mass is an indication of fitness, so the Army National Guard takes body composition into account when measuring a Soldier’s overall fitness level.

Body composition is different than the body mass index, or BMI, which only takes your height and weight into consideration. In some cases, very muscular individuals may have a higher BMI that falls above normal because muscle mass weighs a lot. Calculating your body composition gives you a more accurate picture of your physical fitness.

To determine your body composition, follow the instructions in the calculator. You’ll need a measuring tape to take accurate measurements.

APFT CALCULATOR

Do you have the strength and endurance of a Citizen-Soldier? Find out by completing the Army Physical Fitness Test (APFT).

If you score 60% or above in each of the three APFT events (push-ups, sit-ups, two-mile run) you have what it takes!

Your score is calculated using data from DA Form 705, the scorecard the Army and Army National Guard use to evaluate Soldiers’ fitness. The standards for push-ups, sit-ups, and running vary depending on your age and gender.

Didn’t score 60% in all three APFT events? Are you Guard Fit, but want to score even higher? Visit the Tools & Resources section of this website to download materials that will help you stay connected with Guard Fit Challenge and achieve your fitness goals.