2008-2009 Catalog - United States Air Force Academy

Flexed Arm Hang: an alternative measure of muscular strength and endurance for women who are unable to execute one correct
cadence pull-up. If a woman can successfully perform one correct cadence pull-up, it is to her advantage on the scoring scale to
take the Cadence Pull-up test. The scale score (0-100) for one cadence pull-up is higher than any length of Flexed Arm Hang.
The candidate must step up on a box, platform, or ladder (or may be boosted up to the bar by an assistant) until chin is above the
bar. Mount the bar with a pronated grip (back of the hands facing the candidate) with chin parallel to the floor and above the bar.
Step off the platform. Candidate must not swing, kick, or bicycle legs during the event. Maintain a flexed arm position with chin
above the bar and the jaw line parallel to the ground throughout the event.
Shuttle Run: measures the ability to move rapidly while changing directions; indicator of anaerobic power, agility, and quickness.
The candidate must begin the test with entire body behind the start/finish line. On the “GO” command sprint thirty feet four
consecutive times. Sprint the first thirty feet, bend to recover “block” one, return thirty feet to the S/F line and place “block” one
on or beyond the S/F line (the trial will stop if candidate throws or slides the “block”) then sprint thirty feet to recover “block” two
and finish by sprinting across the S/F line on the second ‘lap’ (not required to place “block” two on the floor).
EVENTS TEST START TIME TESTING TIME REST
Basketball Throw 0 min. 2 min. 3 min.
Cadence Pull-ups 5 min. 2 min. 3 min.
Shuttle Run 10 min. 2 min. 3 min.
Modified Sit-ups 15 min. 2 min. 3 min.
Push-ups 20 min. 2 min. 8 min.
One-Mile Run 30 min. Until Completed
Execute two trials within the two-minute exercise period.
Modified Sit-ups (Crunches): measures abdominal/core body muscular strength and endurance.
The candidate must assume a supine (back on floor), bent-knee position (approximately 90 degrees) on a mat with arms crossed,
fingers extended and touching the top of the shoulder, with shoulder blades touching the floor/mat. Upon the command “GO” flex
from the hip, raising the elbows so that they touch the front midpoint (or higher) of the thigh with the finger tips staying in contact
with the top of the shoulders at all times; then recover by extending from the hip until the shoulder blades touch the floor/mat.
Once the test begins, candidates may only rest in the “up” position with finger tips in contact with the shoulders at all times.
Push-ups: measures upper-body muscular endurance.
The candidate must assume a prone position supported on one knee on a mat or floor. On the command “GET SET” assume the
front-leaning rest position (arms extended) by placing hands just outside the shoulders with fingers facing forward; feet may be
together or up to twelve inches apart; when viewed from the side, body will form a straight line from shoulders to ankles. On
the command “GO” begin the push-up by bending elbows and lowering entire body as a single unit until upper arms are at least
parallel to the ground. Return to the starting position by extending arms and raising entire body as a single unit until arms are fully
extended. Rest only in the up position. Flexing or bowing the back is permitted as long as no hand or foot is lifted from the floor.
Return to the straight-body front-leaning rest position before attempting another repetition.
One-Mile Run: measures aerobic capacity, the ability to use oxygen to do physical work.
The candidate must run continuously for one mile (walking is allowed although strongly discouraged).
See academyadmissions.com for more information.
170 United States Air Force Academy Catalog