Tech Sgt. Alexander House is a crew chief for the F-35 at Hill Air Force Base in Utah. Recently, he imparted his knowledge on how to pass the new Air Force physical fitness exam. The exam now gives airmen the option between shuttle-run sprints and hand-release push-ups for upper-body strength. The previous test consisted of a 1.5-mile run and sit-ups to determine cardiovascular fitness. Airmen sprint back and forth between two lines during the high aerobic multi-shuttle run, or HAMR, test.
The majority of moderately healthy individuals may reach levels six or seven, whereas the highest level seen in the House was nine. House said that hand-release push-ups are the most usually tried and underrated component. House discovered that individuals either reached their maximum score of 40 repetitions in less than 80 seconds or struggled to complete 30 repetitions throughout the whole exam. Cross-leg reverse crunches are similar to push-ups but demand a higher levels, approximately one in fifty airmen choose the plank over sit-ups, according to estimates from the House.
Knowing your score brackets may be of great assistance while enduring the plank. For the regular run part of the exam, “they’re simply terrible at pace,” according to House. The Air Force is still ironing out bugs in its myFitness online system. Airmen may now undergo a diagnostic fitness evaluation before the official one. Due to the COVID-19 epidemic, testing has been sporadic during the previous two years. “Man, some of the latest innovations are saving lives,” adds House.