Comments on: Improve Your Physical Fitness Level

By: Ross

Ross — Sun, 15 Nov 2009 14:13:59 +0000

The maximum score of 100 is awarded for:
20 pull ups: 14/20 = 70%
100 Crunches(2 minutes): 62/100 = 62%
1,080 second 3 Mile Run in 1250 seconds.

The 3 mile run takes (1250 seconds/1,080 seconds)(100)= 15.7% more time than the minimum time for which no points are deducted.

Note:
1,080 seconds = (18 minutes)(60 seconds/minute)
1250 seconds = (20 minutes)(60 seconds/minute) + 50 seconds

[Minimums are 3 pullups/50 crunches/3 mile run in 28 minutes = 1680 seconds.]

Crunches are your weakest area in terms of the amount of improvement required to reach the standard, and especially in terms of performance above minimum standards. But for most guys at this level of performance, the number of crunches can be increased fairly rapidly, at least up to about 90. In terms of performance above minimum standards you are strongest in pull ups. I would try to work on your time in the 3 mile and on crunches and maybe one more pull up. A 30 second reduction to 1220 seconds should be possible simply by practicing to a 1220 second pace(406 seconds per mile, about a 6 minute 45 second per mile pace.) Increased cardiovascular fitness by working on running should increase the number of crunches.You should be able to increase your score with crunches alone by practicing while pacing yourself to the number you know you need to perform. 78 crunches would bring you to 225 and is not unrealistic at all. Try pacing yourself to 80 crunches in 2 minutes. 40 crunches a minute. 2 crunches every three seconds.
Good Luck!
References :

By: Shane

Shane — Sun, 15 Nov 2009 14:11:59 +0000

That’s not too bad.
What would you say is your weakest subject?
Pull ups, try this. Put a backpack on and slap a 10 or 20 lb plate in there, bust out about 10 pull ups, just do 3 sets every 3rd or 4th day and try to increase by 1 or 2.
For the run you need to learn how to pace yourself, 20:50 is a pretty decent time but you need to be warmed up good before even starting a run. I would suggest running 1/2 mile pre running test just to warm up, after that you should be able to cut off an easy minute with a good pace. Wear a watch.
Crunches are all about speed and don’t seem to be much of a weakness.

Other tips:
Carb up the day before, eat pastas. The morning of eat something small 1/2 or whole banana.
You can try an upper like caffeine to help get you going and raise body temp slightly, asprin will losen you up during a run as well.
Hydrate, hydrate, hydrate. Just don’t neglect your electrolytes.
You can improve, you just have to want it.

-Edit-
Thanks for the break down Ross, I was thinking this was a one minute test on crunches.
I agree, hitting 225 from that should be very possible. Aim for higher. GL
References :
Fitness Instructor/Personal Trainer

By: Tyler J

Tyler J — Sun, 15 Nov 2009 09:09:08 +0000

Would it be possible to improve Physical Fitness Test scores for NROTC within 2 weeks?
I just took the PFT for NROTC (Marine Option) and scored 209, 14 pulls ups, 62 crunches, 20:50 3 mile. Pull ups are worth 5 points each, crunches are 1 point each and running is 100 points minus 1 point for every 10 seconds slower than 18:00. I really want to get it to 225 (1st class fitness) by the end of January (deadline for appl.) Is it likely that I can improve my fitness level by then, and if so what would be the best way to do it?