Physical Fitness Standards
The goal of the cadet physical fitness program is to make you physically fit and to motivate you to develop a lifelong habit of exercising regularly.
You’re going to need strength, flexibility, and endurance to meet the challenges of being a cadet in the Air Force Auxiliary. The physical training you accomplish as a cadet will also improve your self-confidence, build teamwork, and instill in you a sense of determination.
More importantly, we want you to become fit so that you will have the energy to achieve your goals. Research has proved that people who are physically fit feel better about themselves and live longer than those who don’t exercise.
When you recite your Cadet Oath, you pledge to “prepare yourself to be of service to your community, state, and nation.” You must first become physically fit to begin your service and fulfill your Oath.1
The Standards
When a cadet first joins the Civil Air Patrol, they will work to earn the Curry Award and their first stripe. Part of that is to begin the Cadet Physical Fitness Program. While achieving the standard isn't required for the first stripe, it is important that the cadet discover their baseline fitness and set goals for achieving fitness.
Below is the table of standards. If you are 14-years-old and female, the standard is to be able to complete a mile in 10 minutes and 9 seconds and complete 18 curl-ups, 7 sit-ups, or reach 10 inches on average in a sit-and-reach. The standard is to complete any two of the curl-up, sit-up, or sit-and-reach. Take a look at the table and determine the standard you should be targeting to meet.
|
|
|
Mile run |
Curl-up |
90° push-up |
Sit-and-reach |
|
|
Age |
(min:sec) |
(no. completed) |
(no. completed) |
(avg. inches) |
|
Males |
12 |
10:40 |
18 |
10 |
8 |
|
13 |
9:46 |
21 |
12 |
8 |
|
|
14 |
9:22 |
24 |
14 |
8 |
|
|
15 |
9:04 |
24 |
16 |
8 |
|
|
16 |
8:42 |
24 |
18 |
8 |
|
|
17 |
8:22 |
24 |
18 |
8 |
|
|
18+ |
8:04 |
24 |
18 |
8 |
|
|
|
|
|
|
|
|
|
Females |
12 |
10:40 |
18 |
7 |
10 |
|
13 |
10:20 |
18 |
7 |
10 |
|
|
14 |
10:09 |
18 |
7 |
10 |
|
|
15 |
9:58 |
18 |
7 |
12 |
|
|
16 |
9:46 |
18 |
7 |
12 |
|
|
17 |
9:34 |
18 |
7 |
12 |
|
|
18+ |
9:22 |
18 |
7 |
12 |
Curl-Ups, Sit-Ups and the Sit-and-Reach
The key to the curl-ups, sit-ups, and sit-and-reach are that they are paced. It isn’t how many you can do in X minutes, it is can you do a certain number of the exercises with fewer than two “form breaks”. The videos below demonstrate how to do the exercises and how your parent can help you assess that you are doing them correctly.
In each of the videos, they discuss having the pacing audio. Here are links to the pacing audio for:
Before starting any exercise, it is important to warm up. Here is a video that can walk you through a warm-up.
Tracking Your Progress
While we continue to meet remotely, you will complete the physical fitness test on your own and have an adult verify your completion. Download the sample Memo (located above) and update it with your information. Sign the memo and have your parent or other adult verify your results. Submit the memo to the Deputy Commander for Cadets via email. Remember that you must complete and have recorded your progress in the Cadet Physical Fitness Program every 180 days but it is easier to maintain fitness than to achieve fitness, so doing physical activities more often is recommended.
Sources:
