Fitness Assessment Questions

No. An administrator can never run your test alone. There must be at least one other non-testing person present in addition to you. This is a safety rule.

No. The AFMAN expressly prohibits altering the official duty day to make room for physical conditioning — units may not start the duty day early or extend it for PT.

Yes. After your test the administrator must document and sign your results on the AF Form 4446, get your signature, and give you a copy for your records. Keep it — it's your proof if you ever dispute or appeal. A locally made scorecard cannot be used in place of the 4446.

If you think your test was given wrong or your score is in error or unjust, you start an appeal yourself in myFitness and send it to your UFPM. You have one month from the test, and you'll need a memo for record explaining what you want fixed and why.

No. The administrator must run two timing devices — a primary and a backup stopwatch — and cell phones are not authorized as timing devices. Extras like race chips are allowed only if both stopwatches are still running alongside them.

Tell the administrator immediately, before you move on to the next component. If you can't sort it out, ask to have it marked as disputed — and after the test, mark the 'Dispute results' section on your AF Form 4446. Disputing doesn't stop your score from going into myFitness, so to actually challenge it you must file an appeal.

Yes, but the window was short: if you were overdue as of 1 January 2026, you could complete a legacy assessment before 28 February 2026 to clear being overdue. If you're still overdue after that, talk to your UFPM right away about your options under the new PFRA.

No — a simple typo or data-entry mistake is treated as an administrative error, not an appeal. That covers things like a wrong rep count, profile-date fixes, or a score entered twice. The FAC sends a correction request to the FIM to fix it.

Results are documented and signed on the AF Form 4446, and you sign it too — its use is mandatory, and locally produced scorecards cannot be used. The administrator gives you a copy for your records. If you disagree with a result, mark the "Dispute results" section (the score still gets entered into myFitness, and you can then appeal under paragraph 8.2).

Staying overdue carries real career consequences. Members who remain overdue as of their Static Close-Out Date (SCOD) are ineligible for stratifications and promotion recommendations. If you're approaching your due date, schedule your assessment with your UFAC before it lapses.

Your UFPM reviews it and routes it up to your wing commander (or equivalent, no lower than squadron commander), who approves or rejects it. If it's denied and you still disagree, your package can go up to the Fitness Assessment Appeals Board at AFPC for higher-level review.

Trained people called PFRA Administrators, who work at your installation's Fitness Assessment Cell (FAC) or your unit's version (a UFAC). Only these appointed, trained people can run your official test.

Yes — it's your choice. You may elect to take body composition up to five duty days before the remaining components (for ARC members, no earlier than the prior UTA/RSD). You can also take everything together, but you cannot be ordered to do it all in one day. Careful with the window, though: if the remaining components aren't finished within those five duty days (next scheduled UTA/RSD for ARC), the whole assessment is scored as Did Not Finish.

Yes. Waist measurements are only taken by an administrator of the same sex. If a same-sex administrator isn't available, a same-sex chaperone must be present.

Yes. Even if you're exempt from a component or the whole composite, you must still complete the WHtR (waist measurement). The only way out is if your AF Form 469 specifically exempts the WHtR too.

On bare skin, on the right side of your waist, at the midpoint between your lowest rib and the top of your hip bone (the iliac crest). You stand relaxed at attention with feet no wider than shoulder width, and the tape lies flat without squeezing.

Shoes come off for both. Height is taken on a calibrated stadiometer or wall-mounted device with your head level and chin parallel to the floor, recorded to the nearest ½ inch. Weight is taken on a calibrated scale and recorded to the nearest pound — with two pounds subtracted for your clothing.

It's measured three times, each rounded down to the nearest half inch. If any reading differs by more than one inch, an extra measurement is taken, and the three closest are averaged. You cannot hold your breath or suck in — the reading is taken at the end of a normal exhale.

It can. If your WHtR is over .55 and you don't meet Body Fat Assessment standards, you'll be enrolled in the Fitness Reconditioning Program (FRP).

A BFA measures your actual body fat percentage, required when your WHtR is over .55 and you fail your test. It's done on an InBody (model 770) scale when available, or a 2–3 site tape method if not, by a same-sex administrator. You pass with body fat under 26% for males or under 36% for females.

A WHtR over .55 is considered high health risk. Going over .55 by itself isn't an automatic problem — but if your WHtR is over .55 AND you fail the overall (composite) test, you must take a follow-up Body Fat Assessment (a Tier 2 BFA).

WHtR is your Waist-to-Height Ratio. The administrator divides your waist measurement by your height (both in inches) and cuts the result off — does not round — at two decimal places. For example, a 39.5-inch waist divided by 72-inch height equals 0.5486, which becomes 0.54. Body composition is worth 20 points.

Yes. For the run, HAMR, and walk you're allowed up to a three-minute warm-up right before you start. After the run or walk you're also expected to cool down for about five minutes.

On a standard 400-meter track, the 2.0-mile run is eight laps plus 61 feet, and the 2-kilometer walk is five laps. You have to finish the entire marked course — leaving it ends your assessment.

You can do the 2.0-mile timed run or the 20-meter HAMR shuttle run. The 2-kilometer walk is a third option only if a doctor has medically cleared you for it on an AF Form 469 — you can't just pick the walk because you'd rather not run.

You can pick one of three: one minute of sit-ups, two minutes of the cross leg reverse crunch (CLRC), or a forearm plank held as long as you can with good form.

There are three scored physical parts: cardio (the 2.0-mile run, the 20-meter HAMR shuttle run, or a 2-kilometer walk if medically cleared), muscular strength (push-ups), and core endurance (sit-ups, cross leg reverse crunch, or forearm plank). You also do a body composition (waist) check.

The HAMR (High Aerobic Multi-shuttle Run) is a back-and-forth shuttle run between two lines 20 meters apart, paced by a recorded beep that gets faster over time. You must touch the far line before each beep. Your score is the last shuttle you finish before getting three warnings or choosing to stop.

Muscular strength is measured with push-ups. You do either as many regular push-ups as you can in one minute, or as many hand release push-ups (hands come off the floor at the bottom) as you can in two minutes.

Body composition is always assessed first, then muscular strength, then core endurance, and cardio is last. Before you test, the administrator reads the official Attachment 2 verbal instructions and demonstrates the exercises (unless an instructional video is shown).

No. If your AF Form 469 exempts you from one or more components, you're placed on PFRA Hold and can't take an official assessment. The exception is an Assignment Limitation Code (ALC) with an enduring restriction, where you assess only on the parts you're cleared for.

No. If you were away from home station on official travel for more than 30 days, with an altitude change of more than 5,000 feet and a big climate change, you get a one-calendar-month acclimatization period to re-adjust, counted from the day after you return.

If you can't perform one or more components for a year or longer, your commander reviews your case for possible referral to the AMRO Board (the medical readiness review board). This one-year review does not apply to pregnancy. You still complete the WHtR unless your 469 exempts that too.

You can't take a PFRA while pregnant, though you're encouraged to stay active. For a pregnancy of 20 weeks or more, your next assessment is due the 13th month after delivery. For pregnancies under 20 weeks, your medical provider sets your timeline.

PFRA Hold means a medical exemption keeps you from testing for now. Your next test isn't due until your exemption expires plus a one-month Reconditioning Period to safely train back up. That period starts the day after your fitness restrictions end.

The AFP is a unit-led program that keeps you active during a medical restriction by working on exercise, behavior, and nutrition within what your 469 allows. If you have a 469 with a physical restriction, joining is mandatory — within 10 duty days of getting your 469 (60 calendar days for Guard/Reserve).

The AF Form 469 (Duty Limiting Condition Report) is the medical form a military provider uses to record your physical limitations and any fitness exemptions. It's the only official way to be exempted from a component. Only DAF or DHA providers make the call, and only your most current 469 counts for your next assessment.

It's a short safety window — one full calendar month — so you can train back up after a medical restriction ends before testing again. It's counted starting the day after you return to duty or come off your fitness restrictions.

No. Commanders are barred from imposing nonjudicial punishment (an Article 15) solely for failing to get a passing score. You can still face adverse administrative actions for an Unsatisfactory, and commanders consult their legal office (the Staff Judge Advocate) before acting.

You get exactly one opportunity per component per assessment. And if you refuse to finish the test because you missed the minimum on an earlier component, the incomplete assessment is recorded as a "Did Not Finish" — you're expected to complete the remaining components regardless.

If you get four Unsatisfactory scores within any 24-month period, your commander must make a discharge-or-retention recommendation — but only after a military medical provider reviews your records to rule out a medical cause. Passing some tests in that window doesn't stop the recommendation.

Not permanently. Being retained doesn't erase your past failures from the 24-month count. If you fail again and that re-creates four failures in 24 months, your commander must order another medical records review and submit a fresh discharge-or-retention recommendation.

Unsatisfactory means below 75 (or missing any one component minimum), and you're considered 'Not Ready.' You retest in 3 months, and it's on you to retest before the end of that 3rd month or you become overdue. You need your commander's approval to test earlier.

Yes. After an Unsatisfactory test your unit enrolls you in the Fitness Reconditioning Program (FRP), a remedial program targeting exercise, nutrition, and habits with weekly check-ins. Enrollment must start within 10 duty days (60 calendar days for Reserve/Guard).

Yes. The Physical Conditioning Program (PCP) is described by the AFMAN as a core, non-negotiable mandate — physical conditioning every duty day, for 20 to 60 minutes per session. Reserve and Guard members follow the ARC guidance referenced in paragraph 2.15.1.

Attachment 7 adopts the ACSM guidelines: aerobic exercise for 20–60 continuous minutes in a target heart-rate zone of 60–90% of your age-estimated max (220 minus your age), at least 3 days a week to maintain fitness and 4–5 days a week to improve it. For strength, train 2–3 days a week without hitting the same muscle groups on consecutive days — roughly 8–12 reps to fatigue if you're under 50, or 10–15 lighter reps if you're over 50.

Certified Peer Fitness Leaders (PFLs). Unit conditioning programs can be organized at the lowest levels (shop, element, flight) using the guidelines in Attachment 7. Individual conditioning programs are authorized when the mission requires, and group unit fitness is encouraged when the mission allows.

Your test is scored out of 100: cardio is worth 50 points, body composition 20, muscular strength (push-ups) 15, and core endurance 15. Cardio is by far the biggest piece, so it has the most impact on your overall score.

No. The walk is only for members medically prohibited from the run or HAMR, and it's strictly pass/fail — it earns no points and can never count toward an Excellent. If you pass it, your score is figured from your other assessed components.

No. Hitting only the bare minimum on every exercise does not add up to a passing score of 75. And if your reps or time fall below a component's minimum, that component scores a zero, which makes the whole test Unsatisfactory.

Yes. At elevations of 5,250 feet and above, HAMR scores are corrected by adding shuttles to your result: +1 shuttle (5,250–5,500 ft), +2 (5,500–6,000 ft), +3 (6,000–6,600 ft), and +4 above 6,600 ft. Run and walk times get their own altitude corrections from the same attachment.

If you're exempt from one exercise but cleared for another option in that same category (for example, switching from sit-ups to the plank), you must do the cleared option. As long as you can do one exercise per component, you don't go on PFRA Hold and your next test timing is based on your normal composite score.

No. Body composition is pass/fail. If you meet the standard it's exempt (adds and subtracts no points). If you fail the body fat assessment, you automatically get an Unsatisfactory on the whole test.

Yes. The PFRA is scored out of 100 points, and some components have a minimum point floor you can't drop below: cardio is worth 50 points with a minimum of 35; push-ups (or hand-release push-ups) are worth 15 with a minimum of 2.5; and the core part (sit-ups, cross-leg reverse crunch, or forearm plank) is worth 15 with a minimum of 2.5. Body composition (WHtR) is worth 20 points but has no minimum required for the PFRA. Falling below any component minimum is a failure even if your overall total would otherwise pass.

Yes. When the assessment is done at 5,250 feet elevation or higher, your run, walk, or HAMR time is adjusted using the altitude correction chart in Attachment 3 of the AFMAN, to account for the thinner air.

These are the three rating categories. Excellent is above 90, Satisfactory is 75 to 89.9, and Unsatisfactory is 74.9 or below — OR if you missed the minimum on any single component. So even a high total still counts as Unsatisfactory if you fall short on one exercise.

You need a total (composite) score of at least 75 AND you must hit the minimum on each scored component. Body composition is the one exception — it has no points minimum.

Only if it's safe. The base checks conditions first: air temperature (including wind chill) must be above 34°F, and during the cardio part the wet bulb globe temperature should stay at or below 86°F. There are also limits on rain, hail, wind, and visibility.

Yes. If you score Excellent (above 90) or Satisfactory (75 to 89.9) with no exempt components, you're due again in 6 months. If you score Unsatisfactory (74.9 or below), you're due again in just 3 months. ARC members always test on the 12-month cycle no matter the score.

It depends on your wing. If the Wing Commander directs unit testing, your unit gets a scheduled assessment. If not, you test on your own normal cycle at 6-month increments — for example, a test due August 2026 means your next is due February 2027.

No. Tests run by training cadre during accession programs are not official and are not recorded in myFitness. Only a test given by your duty station's Fitness Assessment Cell counts.

Yes. You may choose to record your diagnostic score as an official score. If you do, it becomes your most recent and current official assessment score, and you must use it for personnel processes that need an official score — evaluations, your PRF, and so on. If you choose not to record it, you keep using your most recent official score from before the baseline period until your next official PFRA is complete.

Your commander can offer a diagnostic only during your current cycle, and no earlier than one month before your unit's scheduled assessment (the bi-annual one for active duty, the annual one for ARC).

You can log no more than two diagnostic tests in any 365-day period (ARC members get only one). Once you've used them up, you have to accept your next result as official.

Most active-duty Airmen now test twice a year, taking an official fitness test (called a PFRA, your Physical Fitness Readiness Assessment) about every 6 months. If you're in the Reserve or Air National Guard (the Air Reserve Component, or ARC), you test once every 12 months.

Your next official PFRA falls in one of six months, based on when you were originally due: due January or February 2026 → next due July 2026; March or April 2026 → August 2026; May or June 2026 → September 2026; July or August 2026 → October 2026; September or October 2026 → November 2026; November or December 2026 → December 2026.

Your next official PFRA is due 6 months after the month you were originally due. Use this matrix: due January 2026 → next due July 2026; February → August 2026; March → September 2026; April → October 2026; May → November 2026; June → December 2026; July → January 2027; August → February 2027; September → March 2027; October → April 2027; November → May 2027; December 2026 → June 2027.

Yes to both. All the physical components (strength, core, cardio) must be completed within a 3-hour window from the start of your first component to the end of your last — and you're entitled to a minimum 5-minute rest period between components.

The Fitness Screening Questionnaire must be completed and reviewed by the UFPM before every assessment — the test administrator is not allowed to assess anyone without that documentation. If your health answers change between submitting the FSQ and test day, you must tell the administrator.

A diagnostic test (DPFRA) is an unofficial practice run that doesn't go on your record — it's just feedback to help you spot weak areas. After you finish a test and see your score, you choose whether to count it as official. Only when you elect to make it official does it get recorded in myFitness.

Your first official test is due either at your unit's next scheduled assessment or within 2 months of arriving at your first duty station — whichever comes first. Any tests you took at BMT, tech school, OTS, or the Academy don't count and won't show up in myFitness.

The Air Force paused the legacy assessment and its legacy scoring while it rolls out the new PFRA, with a couple of exceptions. If you scored Unsatisfactory on your most recent assessment (as of 31 December 2025), you keep taking the legacy test on your scheduled due dates through the baseline period until you earn a passing score, or until 30 June 2026. And if you were overdue as of 1 January 2026, you could take a legacy test before 28 February 2026 to clear being overdue.