PT Test Day: What to Expect

• Schedule it in myFitness for your unit’s assessment date or month; if no options show, contact your UFPM¶2.30.4.
• Complete the FSQ (Fitness Screening Questionnaire, DAF Form 4446A) in myFitness. Your UFPM reviews it, and the PFRA Administrator will not assess anyone without it¶2.30.5, 3.15.1. If an answer shows a condition that may limit your performance and you have no current AF Form 469, you need a medical evaluation first¶3.3.
• Bring your AF Form 469 if you have one: the completed, signed form (working copies are not permitted¶3.3), and only the most current one applies¶4.1.8.1.
• Decide on body composition. You may take it one to five duty days before the other components (ARC: no earlier than the prior UTA or RSD), or on the same day, but you cannot be directed to take it on the same day¶3.1.1. If the rest isn’t completed within five duty days, the PFRA is scored Did Not Finish¶3.15.4.1.
• Reserve and Guard: make sure you are in a qualified duty status for the assessment¶2.30.11.

Wear authorized physical conditioning gear under DAFI 36-2903 for every exercise component; any duty uniform may be worn for the body composition assessment¶2.30.8. Height is measured with your shoes off¶3.15.2.2. The waist is measured on bare skin from the right side, and you may adjust your clothing so it doesn’t fall over your waist¶3.15.4.6, A2.2.2. The waist is measured by an administrator of the same sex as you, or with a same-sex chaperone present¶3.15.4.3.

1. 0

   Check-in

   Your FSQ is confirmed, and the administrator reads the Attachment 2 instructions and demonstrates each exercise, or shows an instructional video.

   Tell the administrator if any FSQ answer has changed.¶3.3, 3.15.4

2. 1

   Body composition

   Height with shoes off, then three waist measurements at the midpoint between your lowest rib and the top of your hip bone.

   Normal exhale, no sucking in. The waist is averaged and rounded down to the nearest 1/2 inch, and the ratio is truncated to two decimals.¶3.15.2.2, 3.15.4.2, 3.15.4.4, 3.15.4.5

3. 2

   Muscular strength

   1-minute push-ups or 2-minute hand-release push-ups.

   At least 5 minutes of rest before each component.¶3.15.10, 3.15.11

4. 3

   Core endurance

   1-minute sit-ups, 2-minute cross-leg reverse crunch or a timed forearm plank.

   One attempt at each component.¶3.15.12, 3.15.13

5. 4

   Cardio, last

   2-mile run or 20 m HAMR; the 2-km walk only if your AF Form 469 authorizes it.

   Up to a 3-minute warm-up; pacers allowed if you ask, with no physical contact.¶3.15.12.1, 3.15.12.4, A2.8.1, A2.9.1

6. ✓

   Wrap-up

   The administrator documents and signs your results on the AF Form 4446; you sign and get a copy.

   Mark Dispute results if you disagree.¶3.15.15

Strength, core and cardio must all be completed within 3 hours of the start of the first one¶3.15.9. You complete one event from each of them unless your current AF Form 469 exempts you¶3.15.8. Practice each event under these rules with the timers on the push-up, sit-up and plank pages.

• The PFRA Administrator times each event with two stopwatches and may tell you how much time is left or has passed¶3.15.5.
• Administrators supervise no more than 12 members each and may pair members up as PFRA Monitors¶3.15.6.1. Monitors count your correct repetitions out loud; when your form breaks they repeat the last correct number and tell you what was wrong¶3.15.6.2.
• When each event ends, the administrator tells you your reps or time. If you disagree, say so before the next component. If it isn’t resolved, indicate the dispute on the AF Form 4446; disputing one component doesn’t stop the rest of the assessment¶3.15.6.3.

The exact form standard for each event, from Attachment 2, is on the push-up, sit-up and reverse crunch and plank pages.

You have one opportunity at each component¶3.15.13. If you miss a minimum, you are expected to complete the remaining components, and scores for all components are final¶A2.1. Refusing to complete the PFRA because you missed a minimum gets it recorded as Did Not Finish¶3.15.13, which counts as Unsatisfactory¶3.10.4.

• Before you start: if a medical concern has developed since you filled in the FSQ, you may redo it, but only before the assessment begins¶A2.1.
• During or after: tell a PFRA Administrator immediately about unusual shortness of breath, chest pain, dizziness, any other unusual symptom or an injury¶3.12.1, 3.15.14. You may be evaluated at the medical treatment facility whether or not you finish.
• Before you leave: tell the administrator, who indicates it on the AF Form 4446, and tell your chain of command right after the assessment¶3.12.1, 3.12.2. Your commander may invalidate the PFRA only after a medical evaluation; if they do, your new due month is the following calendar month¶3.12.6, 3.12.7.
• Weather and emergencies: outdoor events have limits for rain, lightning, wind, cold and heat¶3.14.8. If FAC or UFAC staff decide extenuating circumstances prevent completion, all components are rescheduled; if it wasn’t your fault, the unit’s due month moves to the following month¶3.5.1.

The PFRA Administrator documents and signs your results on the AF Form 4446, gets your signature and gives you a copy for your records¶3.15.15. Refusing to sign doesn’t invalidate the results¶2.30.7. If you disagree, mark the Dispute results section; the results are still entered in myFitness, and you can appeal through myFitness to your UFPM within one month¶3.15.15, 8.2. Scores are official once entered in myFitness¶3.7.5.

If your commander authorized a Diagnostic PFRA in this cycle, you choose after you receive your composite whether to accept it as a PFRA or a DPFRA¶3.4.4, 3.8.1; you can log no more than two DPFRAs in 365 days (one for ARC)¶3.8.2. What to check on your copy is in the score sheet guide.

• T-48h: hard training is done; keep moving lightly. Eat and drink normally.
• T-24h: lay out your PT gear, confirm the time and place, and check that your FSQ is complete and any AF Form 469 is current and signed. Aim for a full night: the Warfighter’s Fitness Playbook 2.0 recommends 7 to 9 hours of quality sleep (AFPC, February 2026, p. 12).
• T-3h: a familiar meal with some carbohydrate (Playbook p. 18). No new supplements; the Playbook advises avoiding excess caffeine before exercise (p. 7).
• Warm-up: warm up before you start¶3.15.12.2, and use the up-to-3-minute warm-up before the run or HAMR¶A2.8.1, A2.9.1.
• During: run the pacing you rehearsed, such as the push-up plan and the 2-mile splits.

• Profiles and exemptions: see the exemptions guide.
• An Unsatisfactory result: the next PFRA is due in 3 months¶3.10.3; what else follows is in what happens if you fail.
• A scorecard that looks wrong: dispute it on the spot, then appeal if needed; the fields to check are in the score sheet guide.