PHYSICAL FITNESS
A
pilot’s lifestyle needs to be airworthy. The human body is fragile, and when we fly we are
working in an environment for which our bodies weren’t designed. Therefore, physical fitness
is a key aspect for aviation and spaceflight. CAP encourages cadets to develop a habit of exer-
cising regularly for 30 minutes per day at least three times per week.
T
he Cadet Physical Fitness Test
To advance as a cadet, you’ll need to get into shape, or if you’re already fit, we want you to beat
your personal best. Squadrons will host fun fitness activities every month to help. About once a
quarter you’ll attempt a fitness test to see where you’re at. As a new cadet, how well you per-
form initially doesn’t matter – what counts is that you gradually improve. The basic rules for the
five CPFT events are described below. See the Cadet Super Chart on pages 13-14 for the goals for
your age and gender.
Note: The CPFT standards
differ slightly for cadets
who have medical issues.
For more information, talk
with your local leaders.
Curl-Ups (Crunches)
Get a strip of paper 4
1
⁄2” wide
and 30” long. Lie on a mat with
legs straight, and then raise knees
until feet are flat, arms straight
by your sides. Place strip under
legs so that fingertips are just
resting on the nearest edge.
Curl up, sliding fingers across
the strip to far side, then curl
back down until head touches
the mat and repeat, doing exactly
one curl-up every 3 seconds.
Push-Ups
Start in the “up” position, arms
fully extended, then go down,
keeping your back and knees
straight, until your elbows are
at 90
O
, then up again, doing
exactly one push-up every
3 seconds.
Sit-and-Reach
Take off your shoes, sit on the
ground with your legs fully
extended and the soles of your
feet against a stair or curb. Your
left knee is bent with the sole of
your foot flat on the floor. Then
with palms face down, reach as
far as you can without bouncing.
Switch sides and repeat.
1-Mile Run
Run on a track if you can, or
alternatively, on a flat road
course that has little to no
traffic. Run against traffic so
you can see the cars coming.
If running at night, wear a
reflective vest. Follow the
run/walk method below if
you’re new to running.
6
The Pacer
Jog 20 meters and touch the line
with your foot by the time the
beep sounds. Then, at the next
beep, run back to the other end.
The beeps will get faster, requir-
ing you to increase your pace.
Continue in this manner until you
fail to reach the line before the
beep for the second time.
School Equivalent:
The CPFT is based on the
Presidential Youth Fitness
Program. Phys Ed teachers
at school probably know
how to administer the test
and can help you.
The run/walk is a smart way to get into shape. Even marathon runners
train this way, so there’s nothing wimpy about it. It just works.
Start at whichever level and session feels comfortable. Jog at a pace
that allows you to talk without getting winded. Your goal is to run for
a certain amount of time until the walk break, and then to repeat that
run/walk for a total of 25 to 35 minutes. Don’t worry about distance or
speed. At the end of your run, walk for a few minutes to cool down.
Run / Walk Training
Get Going! Here’s how to get started on your own, or better yet, with your wingman:
• To warm-up, take each exercise slow and easy at first. For the run, walk briskly for a few min-
utes and then start your jog, using the run/walk method below. For the strength events, spend a
few minutes moving your body in “dynamic stretches” with arm circles, leg swings, and hip circles.
For the sit-and-reach, practice the reach a few times nice and easy before trying for real.
• Do curl-ups at a steady cadence for 1 minute (beginners) or 2 minutes (fit cadets).
• Do 5, 10, or 20 good push-ups in one session. Start slow at first, but over a couple weeks,
try to get where you can do 5 or 10 more than you were able to do at first.
Week Monday Wednesday Friday Saturday
1 15 min walk 20 min walk 20 min walk 30 min walk
2 2/2 x6 2/2 x7 2/2 x7 2/2 x7
3 2/2 x6 3/2 x6 3/2 x6 3/2 x7 *Mile
4 3/2 x5 4/2 x5 4/2 x5 4/2 x6
5 4/2 x5 4/1 x5 4/1 x5 4/1 x6 Mile
6 4/1 x5 5/1 x5 5/1 x5 5/1 x6
7 5/1 x5 6/1 x5 6/1 x5 6/1 x6 Mile
8 6/1 x4 7/1 x4 7/1 x4 7/1 x5
9 7/1 x4 8/1 x3 8/1 x3 8/1 x4 Mile
10 8/1 x3 9/1 x3 9/1 x3 10/1 x3
What does 2/2 x 6 mean?
Run 2 minutes, walk 2 minutes,
repeat 6 times.
*Mile: Run/walk on a track to
see how long it takes to complete
the first mile, and check how
you’re doing working toward
your CPFT mile run goal.
If you’re r
eally str
uggling,
repea
t that week’s
pl
an befor
e ad
vanci
ng.