Physical Fitness Assessment (Pfa)

OPNAVINST 6110.1H 15 Aug 05 PHYSICAL FITNESS ASSESSMENT (PFA) 1. Physical Fitness Assessment (PFA).
The PFA (BCA and PRT) is part of a total health, physical fitness, and readiness program. All Navy personnel shall strive to optimize fitness and readiness by exceeding minimum standards and achieving continual improvement. 2. Purpose of PFA
a. Provide members with goals to promote basic physical fitness, health, and readiness. b. Provide COs a means of assessing the general fitness of command members. 3. PFA Components Body composition is
a. Body Composition Assessment (BCA). assessed by:
(1) An initial weight and height screening. (2) A Navy-approved circumference technique to estimate body fat percentage. b. Physical Readiness Test (PRT). PRT is a series of physical activities designed to evaluate factors that enable members to perform physically. Factors evaluated are: (1) Flexibility via sit-reach. (2) Muscular strength and endurance via: (a) Curl-ups. (b) Push-ups. (3) Aerobic capacity via: (a) 1.5-mile run/walk, or (b) 500-yard or 450-meter swim.
Enclosure (2)
OPNAVINST 6110.1H 15 Aug 05 4. Scheduling of PFA a. Approximately 15 weeks before date of PRT (1) Establish dates for PFA components. (a) Dates for PFA components shall be selected in consultation with the CO. (b) Dates shall result in completion of members PFA at least 4, but not to exceed 8 months since members/commands last PRT. (c) Select alternate dates for members who cannot participate due to poor weather, temporary additional duty (TEMADD), leave, holidays, etc. (d) Reserve swimming pool (if necessary). (2) Select and train assistants in: (a) Physical Readiness Program data compilation and/or PRIMS data entry. (b) Proper BCA techniques. (c) Proper warm-up, cool-down, and exercise event procedures. (d) Administrative procedures. b. No less than 10 weeks prior to scheduled date of PRT:
(1) Release official directive to command announcing official test dates and schedule PFA cycle in PRIMS. (2) Conduct preliminary (courtesy) BCA, upon request. Results shall not be used to establish whether or not members meet BCA standards for the administrative actions required by this instruction. If members fail to meet BCA standards and no documentation exists of prior medical evaluation for exceeding BCA standard, members shall be referred to the Medical Department.
Enclosure (2)
OPNAVINST 6110.1H 15 Aug 05 (3) Verify that members periodic physical examination is current. If not, CFL shall refer member to Medical Department. Date of last physical examination should have been entered in PRIMS at the time member reported. (4) Notify members to complete their PARFQ on PRIMS. Ensure members who answer yes to any PARFQ question and have not been previously cleared for that risk factor, or a new risk factor, are evaluated by medical prior to participation in the PRT. (5) Schedule CPR certification for PRT monitors and ACFLs. (6) Develop PRT safety plan (enclosure (4)). (7) Confirm arrangements and suitability of site, CPR support, lifeguards, equipment availability, etc. Coordinate with Morale, Welfare, and Recreation (MWR) or other recreational services, if necessary. c. Eight weeks prior to scheduled date of BCA and PRT ensure members have confirmed Medical Department appointment for evaluation for those who: (1) Do not have a current periodic physical examination. (2) Have exceeded BCA standard (for the first time in past 4 years) during courtesy BCA if requested. (3) Answered yes to new risk factors identified on PARFQ. Members who answer yes for same previously cleared risk factor are not required to go to medical for reevaluation. d. Normally within 10 days of, but absolutely not less than 24 hours prior to members participation in PRT. (1) Conduct official BCA. For members who exceed BCA standard (for the first time in past 4 years) confirm medical appointments for evaluation and clearance to participate in PRT. (2) Ensure members who did not have a current periodic physical examination have been, or are being evaluated by the Medical Department.
Enclosure (2)
OPNAVINST 6110.1H 15 Aug 05 (3) Enter BCA measurements into PRIMS. (4) Provide reference (e) to any member who fails to meet body composition standards. This self-study guide is available online at www.npc.navy.mil/commandsupport/physicalreadinss.htm. e. Day prior to conducting PRT
(1) Consult with CO regarding cancellation criteria and procedures. (2) Review safety plan and other procedures with ACFLs. (3) Confirm site, equipment, safety, and test personnel are available. f. Day of PRT
(1) Prohibit tobacco use at site at least 30 minutes before and 15 minutes after PRT. (2) Ensure drinking water is readily available at test site and all members are well hydrated before and after PRT. (3) Ensure environmental conditions (temperature, humidity, storm conditions, etc.) are safe. (4) Ask members about general health. Specifically ask the pre-physical activity questions contained in enclosure (10). (5) Prohibit participation of all ineligible members. Ensure members who answer yes to any PARFQ question and have not been previously cleared for that risk factor, or a new risk factor, have been evaluated by medical or arrange for them to participate in make-up PRT once medical screening is complete. Prohibit participation if recently recovered from significant health changes that have occurred since completing PARFQ. Review symptoms of cardiac distress (chest pain, shortness of breath, arm and neck pain) and counsel participants to withdraw from test if symptoms occur. (6) Conduct exercise events after warm-up and stretching is completed.
Enclosure (2)
OPNAVINST 6110.1H 15 Aug 05 (7) Notify supervisors of members non-participation. g. One to 3 weeks following PRT (1) Provide command and members with PRT results for: (a) Inclusion in FITREPs and EVALs. (b) Appropriate career counseling. (c) Recognition of significant improvement or superior performance. (d) Issuing of counseling and notification letters. (2) Forward documents to COMNAVPERSCOM (PERS-312C) or (PERS-4834), as appropriate. (3) Submit injury reports to COMNAVSAFECEN if required. h. PRIMS. Within 30 days following PRT. Enter PRT results into
Enclosure (2)
OPNAVINST 6110.1H 15 Aug 05 FITNESS ENHANCEMENT AND WEIGHT MANAGEMENT PROGRAMS 1. Program Requirements
a. COs shall ensure regular PT sessions and physical activity become part of daily routine for all Navy members unless medically restricted. (1) Commands shall incorporate mission and readiness enhancing physical fitness training into normal duty days, consistent with mission requirements. (2) Organizational, operational, and personal schedules and duties shall be structured to promote use of normal work hours for physical fitness. b. Members shall maintain a healthy and physically active lifestyle, including: (1) Participation in at least three moderately intense PT sessions, minimum of 60 minutes each, per week. Members shall also use off-duty time for physical fitness activities. (2) Maintaining a prudent diet. Refer to reference (e) for serving sizes and more detailed information. 2. Resources. Members who seek to achieve optimum physical fitness to develop a healthy lifestyle or to meet Physical Readiness Program standards have a variety of command and Navy-sponsored programs at their disposal. Command Fitness Leader, Medical Department representative, ShipShape, and MWR fitness professionals can aid in structuring a members FEP to produce the greatest benefit. 3. Fitness Enhancement Program (FEP). FEP is the means through which members improve health and physical fitness using regular physical activities, healthy nutrition, and learning of selfhelp strategies. FEP is not exclusively for members who do not meet PFA standards. a. Commands will enter a written covenant with members enrolled in FEP to ensure success. A log shall be maintained on each members progress and will, at a minimum, include the number of PT sessions they actively participated in, monthly PFA
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 results, and any special schools and/or training attended (i.e. ShipShape). FEP shall be conducted a minimum of 3 times per week for at least 1 hour during the workday. (1) For Sailors enrolled in FEP due to BCA concerns, the emphasis shall be placed on decreasing body fat versus weight loss. Adequate progress shall be at least one percent of body fat loss per month but by no means more than five percent of body weight in any week. (2) For Sailors enrolled in FEP due to PRT issues, adequate progress may be judged by: (a) Push-ups. An increase in number of repetitions equal to ten percent of age-appropriate probationary standard or one repetition (whichever is greater) per month until attaining probationary standard. (b) Curl-ups. An increase in number of repetitions equal to ten percent of age-appropriate probationary standard or one repetition (whichever is greater) per month until attaining probationary standard. (c) Run. A decrease in time each month equal to at least ten percent of difference between members performance on most recent PFA and age-appropriate probationary standard. (d) Swim. A decrease in time each month equal to at least ten percent of difference between members performance on most recent PFA and age-appropriate probationary standard. b. If medically cleared, a members participation in FEP shall be directed and monitored by commands when members: (1) Exceed Navy upper allowable limit for body fat percentage (Exception: members who score Outstanding or Excellent on PRT with no single event below good). (2) Do not meet or perform better than Navy PRT minimum standards. (3) Have an overall PRT score of Probationary.
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 (4) Are waived from one PRT exercise event and score probationary on each of the other two events. (5) Are waived from two PRT exercise events and score probationary on the third event. c. COs may use discretion in enrolling other members for participation in FEP, to ensure they strive to improve their physical conditioning. Specific consideration should be given for those members who are medically cleared, and (1) score an overall Satisfactory on PRT or; (2) have a BCA equal to age-adjusted standard and score less than Good on any PRT event. d. Participation and monitoring shall continue until member passes next official PFA with body fat percentage below age adjusted standard and PRT performance of Good-Low or better on all unwaived events. If waived for BCA and/or same PRT event for which member failed, member remains on FEP until waiver is removed and passes BCA and/or PRT event on official PFA. e. FEP Characteristics. An effective FEP shall include:
(1) Activities tailored for body fat loss for members who exceed or are in danger of exceeding BCA standards. (2) Activities to improve aerobic fitness, muscular strength and endurance, and flexibility. (3) Methods of monitoring and directing members participation and improvement. (a) Administration of this requirement should be delegated to lowest possible level to allow integration into work schedule with minimal disruption. (b) Shall be structured so participating members meet or exceed requirements of PFA. (c) Commands may require direct observation or unit activities to ensure members use duty time in a manner
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 consistent with this requirement. Direct observation is the best insurance of meeting this requirement. (4) Nutrition education. (5) Completion of reference (e) when members exceed or are in danger of exceeding BCA standards. (6) Coordinated activities with local and Navy health promotion programs, including ShipShape. (7) Weekly determinations of body weight and monthly BCAs and PRTs to monitor progress. (FEP, BCAs, and PRTs do not constitute an official PFA.) (8) Activities beyond regimented, group calisthenics and formation runs. (9) Activities for and monitoring of members who return to standards. (10) Provides members with proper amounts of knowledge, self-discipline, command direction, and monitoring to maintain a healthy lifestyle and mission accomplishment. (11) Is part of command structure. f. PT
(1) PT sessions shall be conducted three to five times per week. (2) PT sessions shall include activities that promote physical conditioning (moderately intense aerobic, muscular strength and endurance, and flexibility) and are enjoyable so life-long physical activity is fostered. Recreational sports can be included periodically. (3) A training session shall include: (a) Five to 10 minutes of proper warm-up and stretch activities.
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 (b) Aerobic exercise (resulting in the accumulation of at least 30-45 minutes with heart rate within target training zone.) (c) Flexibility exercises. (d) Muscular strength and endurance conditioning. (e) Cool-down activities. (4) Muscular strength and endurance conditioning should be included as well, but should not become sole focus of required conditioning periods. (5) Suggested initial maximum for required PT is four sessions per week, 60 minutes duration; members who exceed this maximum are at risk of injury. (6) Proper attire for PT should include appropriate footwear and clothing suitable for weather conditions. Vinyl, plastic, or rubber (solar) suits to increase sweating, and running or jogging in combat, flight or similar boots may put members at risk for injury and are not appropriate for general PT. 4. PT Principles
a. To promote a lifelong commitment to physical activity and optimum physical fitness and health, an understanding and balanced application of PT principles is required. b. Frequency, Intensity, Time and Type (FITT) of exercise factors for a successful conditioning program. (1) Frequency - physical activity should be conducted five times per week for optimal improvement. (2) Intensity - strenuousness of activity. (a) Muscular strength and endurance activities. Intensity refers to percentage of maximum resistance (weight) used. (b) Aerobic activities
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 1. intensity. 2. Compute a target heart rate training zone by taking members age and subtract it from 220. This number is average maximum heart rate. Take average maximum heart rate and multiply by 60 and 75 percent (multiply maximum by 0.60 and 0.75). This yields target heart rate training zone that should be maintained during every aerobic exercise period. Heart rate can be determined by feeling heartbeat pulse at wrist or on neck just below angle of jaw. 3. The following are target heart rate training zones computed at 60 to 75 percent of maximum heart rate for people of different ages: TARGET HEART RATE TRAINING AVERAGE MAXIMUM HEART RATE ZONE 20 120-150 (20-25)* 200 25 117-146 (20-24) 195 30 114-142 (19-24) 190 35 111-138 (19-23) 185 40 108-135 (18-22) 180 45 105-131 (18-22) 175 50 102-127 (17-21) 170 55 99-123 (17-20) 165 60 96-120 (16-20) 160 *Numbers in parentheses represents appropriate range for heart rate counted over a 10-second period. (3) Time - time spent on activity. (a) Aerobic activities 30-45 minutes must be spent for optimal improvement. (b) Muscular strength activities three to eight repetitions should be performed for optimal improvement. (c) Muscular endurance activities - 12 or more repetitions should be performed for optimal improvement. (d) Flexibility - following adequate warm-up, each stretch should be held for 10-15 seconds and 30-60 seconds during cool-down. 6 Enclosure (5) AGE Target heart rate can be used to gauge work
OPNAVINST 6110.1H 15 Aug 05 (4) Type - kind of exercise performed. (a) Cardiovascular fitness activities are continuous, rhythmic, and involve large muscle groups. Recommended activities include running, brisk walking, swimming, cycling, stair climbing, jumping rope, aerobic dance, step routines, rowing, skating, cross-country skiing, and hiking. (b) Muscular strength and endurance activities are intermittent and involve specific muscle groups. Recommended activities include free weight lifting, resistance-machine workouts, and calisthenics. c. Body fat decreasing activities.
(1) Loss of fat is promoted by continuous, low to moderate intensity aerobic activities performed for 45 or more minutes four or more days per week. If a continuous 45-minute period is not feasible, roughly the same result may be gained by accumulating 45 minutes of exercise over several periods, for example, two 15-minute and one 15-minute sessions. (2) If exercise is too difficult, it is unlikely to be continued long enough to consume stored fat. Also, a slower pace (brisk but not breathless) is more tolerable and more likely to promote exercise sessions throughout the year. Members should be able to talk to exercise partner without much difficulty. (3) Weight training should be included in a body fat reduction program. Lifting weights or using resistance machines helps maintain or increase muscle, and muscle consumes energy even at rest. Increasing muscle can reduce body fat percentage, even if body weight does not change very much; however, resistance training only complements long duration aerobic activity and should not be relied on to reduce overall body fat. (4) A critical element of weight or body fat control and optimal physical performance is proper nutrition. Navy does not condone extreme or starvation diets. d. Warm-up and cool-down activities. recommended warm-up exercises follow: Examples of
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 (1) Walk and/or Jog. (a) Intermittent activity (30 second walk; 30 second jog). (b) Two to 5 minutes total. (2) Whole body calisthenics. (a) Jumping jacks. (b) Low repetitions. (c) Adequate rest or walking between exercises. (3) Body segment calisthenics. (a) Push-ups, curl-ups, etc. (b) Low repetitions. (c) Adequate rest or walking between exercises. (4) Flexibility.
(a) Hip flexor stretch: Kneel as shown with hands on knee. Slowly push hips toward the floor. Hold 20 seconds. Switch legs and repeat.
Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05
(b) Groin stretch: Sit with soles of feet together as shown, with hands around feet. Sit up straight and press knees toward floor. Lean forward and hold 20 seconds. Relax and repeat.
(c) Lower back stretch: Lie on back as shown. Pull one knee toward chest. Hold 20 seconds. Do twice for each leg.
Enclosure (5)
(d) Quadriceps stretch: Lie on stomach as shown. Pull foot toward buttocks. Hold 20 seconds. Do twice for each leg.
(e) Achilles tendon and calf stretch: Stand facing wall. Place palms of hands flat against wall. Feet should be about 12 inches apart. Bend right knee with left leg straight behind. Keep left heel on floor with toes pointing straight ahead. Slowly move hips forward until a stretch is felt in calf of left leg. Hold for 15-30 seconds. Repeat with right leg. Stretch should be felt in calf and achilles tendon. Variation: Begin in position described above. Bend left knee (rather than keeping it straight), keeping heel on floor. Stretch should be felt in achilles tendon. 5. ShipShape (BUMED-approved Weight Management Program)
a. ShipShape offered by Medical Department is designed to provide personnel with basic knowledge of nutrition and effective techniques for healthy eating.
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Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 b. Attendance is open to personnel who exceed or are in danger of exceeding BCA standards, and are recommended by COs. c. Upon completion of ShipShape course summary of monitoring copy from of FEP-required
(1) Members and commands shall receive a that includes a plan identifying goals and means progress. If not provided, CFLs shall request a program administrator. CFLs shall enter results BCAs and PRTs in PRIMS.
(2) COs shall monitor members following program completion. (a) Members body composition shall be assessed regularly, at a minimum, on a monthly basis. (b) Members shall receive appropriate support and access to MWR, Medical Department, and other organization facilities and staff to meet goals of plan. (3) Requirements of weight management program, such as dietary discretion and physician-recommended exercise, shall continue to be followed for members with normal, low-risk pregnancy.
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Enclosure (5)
OPNAVINST 6110.1H 15 Aug 05 BODY COMPOSITION ASSESSMENT (BCA) 1. Background and Rationale
a. National Institutes of Health (NIH) determined excess body fat is associated with negative health consequences, including an increased risk of high blood pressure, diabetes, cancer, and cardiovascular disease. Excess body fat is also associated with the inability to maintain physical performance (especially in hot climates) and may be correlated with a lack of fitness and stamina. b. NAVHLTHRESCHCEN scientists recommended the NIH definition of obesity as the upper limits for Navy standards. Since Department of Defense (DOD) prescribes body fat percentage as the measure of body composition, NAVHLTHRESCHCEN determined upper allowable Navy limits to correspond to 22 percent for men and 33 percent for women. Most members should have a significantly lower level of body fat than the upper allowable Navy limits. 2. Purpose
a. Provide members with goals to promote basic physical fitness, health, and readiness. b. Provide command a means of assessing the general fitness of members of command. 3. Maximum Allowable Body Fat Percentages a. are Age (years) 17-39 40-40+ 22% 23% 33% 34% Age-adjusted maximum allowable Navy body fat percentages
Male Female
b. Most personnel should have a significantly lower percentage of body fat.
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 4. Body Composition Assessment (BCA) Procedures a. Maximum weight for height screening (1) Height measurement (a) Member removes shoes. (b) Member stands with feet together, flat on the deck, takes a deep breath, and stretches tall. (c) Record height. Fractions of an inch in height shall be rounded up to the nearest half-inch. (2) Weight measurement (a) Member shall be weighed on a balance beam or digital scale in PT-type clothing (shorts, T-shirt) or uniform of the day, without shoes. Ensure scale is calibrated. No deduction for clothing is allowed. (b) Record weight. Fractions of a pound in weight shall be recorded to nearest whole pound per the following: 1. pound. 2. 1/2 pound. (3) Maximum weight determination (a) In center column of maximum-weight-for-height table (enclosure (6), appendix A), find smallest value equal to or exceeding members height. (b) If members weight is less than or equal to the maximum weight listed for their gender, members are within body composition assessment standards and percentage body fat determination is not required. b. Body fat percentage determination Round up for weight fractions greater than Round down weight fractions less than 1/2
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 (1) Tape Measure. Non-stretching material preferably fiberglass, tape measure shall be applied to body landmarks with sufficient tension to keep it in place following the contour of the body without indenting skin surface. Do not use cloth or steel tape measures. Tape measure width should be 1/4-3/8 and should be calibrated (i.e. compared with a yardstick or metal ruler to ensure validity). This is done by aligning the fiberglass tape measure with the quarter inch markings on the ruler. If the markings do not match, use a different tape measure that is valid. All measurements will be taken on the right side of the body and made in the horizontal plane (i.e. parallel to the deck). (2) Measurement Method (a) Take all circumference measurements three times and record them to the nearest 1/2 inch. If any of the three measurements differs by more than one inch from the other two, take an additional measurement and compute a mathematical average of the three closest measurements to the nearest 1/2 inch and record this value. (b) Each set of measurements will be completed sequentially to discourage assumption of repeated measurement readings. For males, complete 1 set of abdomen and neck measurements, not for example, three abdomen circumferences followed by three neck circumferences. Continue the process by measuring the abdomen and neck in series until you have three sets of measurements. For females, complete one set of waist, hip, and neck, measurements, not for example, three waist measurements followed by 3 hip measurements. Continue the process by measuring the waist, hip, and neck series until you have 3 sets of measurements. (3) Procedures for Men (a) Body fat percentage for men is calculated from measurements of standing height, neck circumference, and abdomen circumference. (b) Members shall be measured in presence of another member (preferably of members sex), if requested.
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 (c) Standing height. Use height measurement from maximum weight for height screening. (d) Neck circumference 1. Measurement shall be taken on bare skin.
2. Members look straight ahead with shoulders down (not hunched). 3. Measure neck circumference at a point just below larynx (Adams Apple) perpendicular to long axis of neck. Do not place tape measure over the Adams Apple. Tape will be as close to horizontal as anatomically feasible (the tape line in the front of the neck should be at the same height as the tape line in the back of the neck). Care should be taken so as not to involve the shoulder and/or neck muscles (trapezium) in the measurement. 4. Round neck measurement up to nearest 1/2 inch and record (e.g., round 16 1/4 inches to 16 1/2 inches). (e) Abdomen circumference 1. Measurement shall be taken on bare skin.
2. Arms are at sides. Take measurement at end of members normal, relaxed exhalation. 3. Measure abdominal circumference with tape at level of center of navel and parallel to deck. 4. Round abdominal measurement down to nearest 1/2 inch and record (e.g., round 34 3/4 to 34 1/2 inches). (f) Body fat calculation 1. Subtract neck circumference from abdominal circumference to obtain members circumference value. 2. On appropriate percent fat estimation table (appendix of this enclosure) find intersection of column equal to members height (rounded up to nearest 1/2 inch) and row equal to members circumference value.
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 3. Members body fat percentage equals number at intersection of row and column. For circumference value less than value in table, body fat percentage is less than or equal to smallest body fat percentage in column. For circumference value greater than value in table, body fat percentage is greater than or equal to largest body fat percentage in column. (4) Procedure for Women (a) Body fat percentage for women is calculated from measurements of standing height, neck circumference, natural waist circumference, and hip circumference. (b) Members shall be measured in presence of another member (preferably of members sex), if requested. (c) Standing height. Use height measurement from maximum weight for height screening. (d) Neck circumference 1. Measurement shall be taken on bare skin.
2. Members look straight ahead with shoulders down (not hunched). 3. Measure neck circumference at a point just below larynx (Adams Apple) perpendicular to long axis of neck. 4. Round neck measurement up to nearest 1/2 inch and record (e.g., round 16 1/4 inches to 16 1/2 inches). (e) Natural waist circumference 1. Measurement shall be taken on bare skin.
2. Arms are at sides. Take measurement at end of members normal, relaxed exhalation. 3. Measure natural waist circumference, at point of minimal abdominal circumference with tape level and parallel to deck. (Note: This site is usually located about halfway between navel and lower end of sternum breastbone. When
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 this site is not easily observed, take several measurements at probable sites and use smallest value). 4. Round natural waist measurement down and record to nearest 1/2 inch (e.g., round 28 5/8 inches to 28 1/2 inches). (f) Hip circumference 1. Measurement shall be taken over lightweight loose-fitting gym shorts or pants. Tight-fitting rubberized foundation garments or exercise belts shall not be worn at least 30 minutes before measuring. Control-top panty hose, spandex tights, and other "shaping" garments shall not be worn during measuring. 2. While facing members right side measure hip circumference by placing tape around hips so that it passes over greatest protrusion of gluteal muscles (buttocks) as viewed from side. Ensure tape is level and parallel to deck. Apply sufficient tension on tape to minimize effect of clothing. 3. Round hip measurement down to nearest 1/2 inch and record (e.g., round 44 and 3/8 inches to 44 inches). (g) Body fat calculation 1. Add waist and hip circumferences, then subtract neck circumference to obtain members circumference value. 2. On appropriate percent fat estimation table (enclosure (6), appendix B), find intersection of column equal to members height (rounded up to nearest 1/2 inch) and row equal to members circumference value. 3. Members body fat percentage equals number at intersection of row and column. For circumference value less than value in table, body fat percentage is less than or equal to smallest body fat percentage in column. For circumference value greater than value in table, body fat percentage is greater than or equal to largest body fat percentage in column.
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 5. Grading BCA
a. BCA is failed (not within BCA standards) when members exceed both maximum weight for height and body fat percentage allowed for members age and gender. b. BCA is passed (within BCA standards) when members:
(1) Do not exceed maximum weight for height allowed for members age and gender. (2) Exceed maximum weight for height, but not maximum body fat percentage allowed for members age and gender. c. For personnel who score an overall Outstanding or Excellent on the PRT, with no single event scored below good, COs are authorized to waive BCA criteria up to the DOD maximum standard of twenty-six percent (males) and thirty-six percent (females). Members must present a professional, military appearance to be eligible for consideration.
Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A MAXIMUM WEIGHT FOR HEIGHT SCREENING TABLE Maximum Weight in Pounds
Men Maximum Weight (pounds) 97 102 107 112 117 122 127 131 136 141 145 150 155 160 165 170 175 181 186 191 196 201 206 211 216 221 226 231 236 241 246 251 256 261 266 271 Members Height (Inches) (fractions rounded up to nearest whole inch) 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 Women Maximum Weight (pounds) 102 106 110 114 118 123 127 131 136 141 145 149 152 156 160 163 167 170 174 177 181 185 189 194 200 205 211 216 222 227 233 239 245 251 257 263
A-1
Appendix A to Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR MEN

Circumference Height (inches) Value* 60.0 60.5 61.0 61.5 62.0 62.5 63.0 63.5 13.0 8 8 8 8 7 7 7 7 13.5 10 9 9 9 9 8 8 8 14.0 11 11 10 10 10 10 10 9 14.5 12 12 12 11 11 11 11 11 15.0 13 13 13 13 12 12 12 12 15.5 15 14 14 14 14 13 13 13 16.0 16 15 15 15 15 15 14 14 16.5 17 17 16 16 16 16 15 15 17.0 18 18 17 17 17 17 16 16 17.5 19 19 19 18 18 18 18 17 18.0 20 20 20 19 19 19 19 18 18.5 21 21 21 20 20 20 20 19 19.0 22 22 22 21 21 21 21 20 19.5 23 23 23 22 22 22 22 21 20.0 24 24 23 23 23 23 22 22 20.5 25 25 24 24 24 24 23 23 21.0 26 26 25 25 25 25 24 24 21.5 27 26 26 26 26 25 25 25 22.0 28 27 27 27 27 26 26 26 22.5 28 28 28 28 27 27 27 27 23.0 29 29 29 29 28 28 28 28 23.5 30 30 30 29 29 29 29 28 24.0 31 31 30 30 30 30 29 29 24.5 32 31 31 31 31 30 30 30 25.0 33 32 32 32 31 31 31 31 25.5 33 33 33 33 32 32 32 31 26.0 34 34 34 33 33 33 32 32 26.5 35 35 34 34 34 33 33 33 27.0 36 35 35 35 34 34 34 34 27.5 36 36 36 35 35 35 35 34 28.0 37 37 36 36 36 36 35 35 28.5 38 37 37 37 37 36 36 36 29.0 38 38 38 38 37 37 37 37 29.5 39 39 39 38 38 38 37 37 30.0 40 39 39 39 39 38 38 38 30.5 40 40 40 40 39 39 39 39 31.0 41 41 40 40 40 40 39 39 31.5 42 41 41 41 41 40 40 40 32.0 42 42 42 42 41 41 41 40 * Circumference value = abdomen circumference - neck circumference (in inches) 64.0 6 8 9 10 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 26 27 28 29 30 30 31 32 33 33 34 35 36 36 37 38 38 39 40 40 64.5 6 8 9 10 11 12 14 15 16 17 18 19 20 21 22 23 24 24 25 26 27 28 29 29 30 31 32 32 33 34 35 35 36 37 37 38 39 39 40
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Appendix B to Enclosure (6)
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR MEN (CONTD)
Circumference Height (inches) Value* 65.0 65.5 66.0 66.5 67.0 67.5 68.0 68.5 69.0 13.0 6 6 6 5 5 5 5 5 4 13.5 7 7 7 7 6 6 6 6 6 14.0 9 8 8 8 8 8 7 7 7 14.5 10 10 9 9 9 9 9 8 8 15.0 11 11 11 10 10 10 10 10 9 15.5 12 12 12 12 11 11 11 11 11 16.0 13 13 13 13 13 12 12 12 12 16.5 14 14 14 14 14 13 13 13 13 17.0 16 15 15 15 15 14 14 14 14 17.5 17 16 16 16 16 16 15 15 15 18.0 18 17 17 17 17 17 16 16 16 18.5 19 18 18 18 18 18 17 17 17 19.0 20 19 19 19 19 19 18 18 18 19.5 21 20 20 20 20 19 19 19 19 20.0 22 21 21 21 21 20 20 20 20 20.5 22 22 22 22 22 21 21 21 21 21.0 23 23 23 23 22 22 22 22 22 21.5 24 24 24 24 23 23 23 23 22 22.0 25 25 25 24 24 24 24 24 23 22.5 26 26 25 25 25 25 25 24 24 23.0 27 27 26 26 26 26 25 25 25 23.5 28 27 27 27 27 26 26 26 26 24.0 28 28 28 28 27 27 27 27 27 24.5 29 29 29 29 28 28 28 28 27 25.0 30 30 30 29 29 29 29 28 28 25.5 31 31 30 30 30 30 29 29 29 26.0 32 31 31 31 31 30 30 30 30 26.5 32 32 32 32 31 31 31 31 30 27.0 33 33 32 32 32 32 32 31 31 27.5 34 33 33 33 33 33 32 32 32 28.0 34 34 34 34 33 33 33 33 33 28.5 35 35 35 34 34 34 34 33 33 29.0 36 36 35 35 35 35 34 34 34 29.5 36 36 36 36 35 35 35 35 35 30.0 37 37 37 36 36 36 36 35 35 30.5 38 38 37 37 37 37 36 36 36 31.0 38 38 38 38 37 37 37 37 37 31.5 39 39 39 38 38 38 38 37 37 32.0 40 39 39 39 39 38 38 38 38 32.5 40 40 40 40 39 39 39 39 38 33.0 41 41 40 40 40 40 39 39 39 33.5 42 41 41 41 41 40 40 40 40 34.0 42 42 42 41 41 41 41 40 40 * Circumference value = abdomen circumference - neck circumference (in inches) 69.5 4 5 7 8 9 10 11 13 14 15 16 17 18 19 20 20 21 22 23 24 25 26 26 27 28 29 29 30 31 32 32 33 34 34 35 36 36 37 38 38 39 39 40
B-2
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR MEN (CONTD)
Circumference Height (inches) Value* 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 14.0 7 6 6 6 6 6 5 5 5 14.5 8 8 7 7 7 7 7 6 6 15.0 9 9 9 8 8 8 8 8 7 15.5 10 10 10 9 9 9 9 9 9 16.0 11 11 11 11 10 10 10 10 10 16.5 12 12 12 12 12 11 11 11 11 17.0 13 13 13 13 13 12 12 12 12 17.5 14 14 14 14 14 13 13 13 13 18.0 15 15 15 15 15 14 14 14 14 18.5 16 16 16 16 16 15 15 15 15 19.0 17 17 17 17 17 16 16 16 16 19.5 18 18 18 18 18 17 17 17 17 20.0 19 19 19 19 18 18 18 18 18 20.5 20 20 20 20 19 19 19 19 19 21.0 21 21 21 20 20 20 20 20 19 21.5 22 22 22 21 21 21 21 21 20 22.0 23 23 22 22 22 22 22 21 21 22.5 24 23 23 23 23 23 22 22 22 23.0 25 24 24 24 24 23 23 23 23 23.5 25 25 25 25 24 24 24 24 24 24.0 26 26 26 25 25 25 25 25 24 24.5 27 27 26 26 26 26 26 25 25 25.0 28 27 27 27 27 27 26 26 26 25.5 28 28 28 28 28 27 27 27 27 26.0 29 29 29 29 28 28 28 28 27 26.5 30 30 29 29 29 29 29 28 28 27.0 31 30 30 30 30 30 29 29 29 27.5 31 31 31 31 30 30 30 30 30 28.0 32 32 32 31 31 31 31 31 30 28.5 33 33 32 32 32 32 31 31 31 29.0 33 33 33 33 33 32 32 32 32 29.5 34 34 34 33 33 33 33 33 32 30.0 35 35 34 34 34 34 33 33 33 30.5 35 35 35 35 35 34 34 34 34 31.0 36 36 36 35 35 35 35 34 34 31.5 37 36 36 36 36 36 35 35 35 32.0 37 37 37 37 36 36 36 36 36 32.5 38 38 37 37 37 37 37 36 36 33.0 39 38 38 38 38 37 37 37 37 33.5 39 39 39 38 38 38 38 38 37 34.0 40 39 39 39 39 39 38 38 38 34.5 40 40 40 40 39 39 39 39 39 35.0 41 41 40 40 40 40 40 39 39 * Circumference value = abdomen circumference - neck circumference (in inches) 74.5 5 6 7 8 9 11 12 13 14 15 16 17 17 18 19 20 21 22 23 23 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 37 37 38 38 39
B-3
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR MEN

Circumference HEIGHT (inches) Value* 75.0 75.5 76.0 76.5 77.0 77.5 78.0 78.5 79.0 15.0 7 7 7 6 6 6 6 6 6 15.5 8 8 8 8 7 7 7 7 7 16.0 9 9 9 9 9 8 8 8 8 16.5 10 10 10 10 10 9 9 9 9 17.0 11 11 11 11 11 10 10 10 10 17.5 12 12 12 12 12 11 11 11 11 18.0 13 13 13 13 13 12 12 12 12 18.5 14 14 14 14 14 13 13 13 13 19.0 15 15 15 15 15 14 14 14 14 19.5 16 16 16 16 16 15 15 15 15 20.0 17 17 17 17 16 16 16 16 16 20.5 18 18 18 18 17 17 17 17 17 21.0 19 19 19 18 18 18 18 18 18 21.5 20 20 20 19 19 19 19 19 18 22.0 21 21 20 20 20 20 20 19 19 22.5 22 21 21 21 21 20 20 20 20 23.0 22 22 22 22 22 21 21 21 21 23.5 23 23 23 23 22 22 22 22 22 24.0 24 24 24 23 23 23 23 23 22 24.5 25 25 24 24 24 24 24 23 23 25.0 26 25 25 25 25 25 24 24 24 25.5 26 26 26 26 26 25 25 25 25 26.0 27 27 27 26 26 26 26 26 25 26.5 28 28 27 27 27 27 27 26 26 27.0 28 28 28 28 28 27 27 27 27 27.5 29 29 29 29 28 28 28 28 28 28.0 30 30 29 29 29 29 29 28 28 28.5 31 30 30 30 30 30 29 29 29 29.0 31 31 31 31 30 30 30 30 30 29.5 32 32 31 31 31 31 31 30 30 30.0 33 32 32 32 32 32 31 31 31 30.5 33 33 33 33 32 32 32 32 32 31.0 34 34 33 33 33 33 33 32 32 31.5 34 34 34 34 34 33 33 33 33 32.0 35 35 35 34 34 34 34 34 33 32.5 36 35 35 35 35 35 34 34 34 33.0 36 36 36 35 35 35 35 35 35 33.5 37 37 36 36 36 36 36 35 35 34.0 37 37 37 37 37 36 36 36 36 34.5 38 38 38 37 37 37 37 37 36 35.0 39 38 38 38 38 38 37 37 37 35.5 39 39 39 39 38 38 38 38 38 36.0 40 40 39 39 39 39 39 38 38 36.5 40 40 40 40 39 39 39 39 39 37.0 41 41 40 40 40 40 40 39 39 37.5 41 41 41 41 41 40 40 40 40 * Circumference value = abdomen circumference - neck circumference (in inches) 79.5 5 6 8 9 10 11 12 13 14 15 16 16 17 18 19 20 21 21 22 23 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34 35 36 36 37 37 38 38 39 40
B-4
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR WOMEN

Circumference Value* 35.5 36.0 36.5 37.0 37.5 38.0 38.5 39.0 39.5 40.0 40.5 41.0 41.5 42.0 42.5 43.0 43.5 44.0 44.5 45.0 45.5 46.0 46.5 47.0 47.5 48.0 48.5 49.0 49.5 50.0 50.5 51.0 51.5 52.0 52.5 53.0 53.5 54.0 54.5 55.0 55.5 56.0 56.5 57.0 57.5 58.0 58.5 58.0 4 5 6 7 7 8 9 10 11 12 12 13 14 15 16 16 17 18 19 19 20 21 22 22 23 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 37 37 38 58.5 4 4 5 6 7 8 9 10 10 11 12 13 14 14 15 16 17 18 18 19 20 21 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 34 34 35 36 36 37 37 59.0 3 4 5 6 7 8 8 9 10 11 12 12 13 14 15 16 16 17 18 19 19 20 21 22 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 36 37 59.5 3 4 5 5 6 7 8 9 10 10 11 12 13 14 14 15 16 17 18 18 19 20 21 21 22 23 23 24 25 25 26 27 28 28 29 30 30 31 32 32 33 34 34 35 35 36 37 HEIGHT (Inches) 60.0 60.5 3 2 3 3 4 4 5 5 6 6 7 7 8 7 9 8 9 9 10 10 11 11 12 11 13 12 13 13 14 14 15 15 16 15 16 16 17 17 18 18 19 18 19 19 20 20 21 21 22 21 22 22 23 23 24 23 24 24 25 25 26 25 27 26 27 27 28 28 29 28 29 29 30 30 31 30 31 31 32 31 32 32 33 33 34 33 34 34 35 35 36 35 36 36 61.0 2 3 4 4 5 6 7 8 9 9 10 11 12 13 13 14 15 16 16 17 18 19 19 20 21 22 22 23 24 24 25 26 26 27 28 28 29 30 30 31 32 32 33 34 34 35 36 61.5 2 2 3 4 5 6 7 8 8 9 10 11 12 12 13 14 15 15 16 17 18 18 19 20 21 21 22 23 23 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 62.0 1 2 3 4 5 6 6 7 8 9 10 10 11 12 13 14 14 15 16 17 17 18 19 19 20 21 22 22 23 24 24 25 26 26 27 28 28 29 30 30 31 32 32 33 34 34 35 62.5 1 2 3 4 4 5 6 7 8 8 9 10 11 12 12 13 14 15 15 16 17 18 18 19 20 21 21 22 23 23 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34
B-5
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR WOMEN (CONTD)
Circumference Value* 59.0 59.5 60.0 60.5 61.0 61.5 62.0 62.5 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5 68.0
*
58.0 38 39 40 40 41 42 42 43 43 44 44 45 46 46 47 47 48 49 49
58.5 38 39 39 40 41 41 42 42 43 43 44 45 45 46 46 47 48 48 49
59.0 38 38 39 40 40 41 41 42 43 43 44 44 45 45 46 47 47 48 48
59.5 37 38 39 39 40 40 41 42 42 43 43 44 44 45 46 46 47 47 48
Height (Inches) 60.0 60.5 37 37 38 37 38 38 39 38 39 39 40 40 41 40 41 41 42 41 42 42 43 42 43 43 44 44 45 44 45 45 46 45 46 46 47 46 47 47
61.0 36 37 37 38 39 39 40 40 41 42 42 43 43 44 44 45 46 46 47
61.5 36 36 37 38 38 39 39 40 41 41 42 42 43 43 44 45 45 46 46
62.0 35 36 37 37 38 38 39 40 40 41 41 42 42 43 44 44 45 45 46
62.5 35 36 36 37 37 38 39 39 40 40 41 42 42 43 43 44 44 45 46
Circumference value = natural waist + hip - neck circumference (in inches)
B-6
Circumference Height (inches) Value* 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 36.0 1 1 1 1 36.5 2 2 2 1 1 1 37.0 3 3 3 2 2 2 1 1 1 37.5 4 4 3 3 3 2 2 2 2 38.0 5 5 4 4 4 3 3 3 2 38.5 6 5 5 5 4 4 4 4 3 39.0 7 6 6 6 5 5 5 4 4 39.5 7 7 7 6 6 6 5 5 5 40.0 8 8 8 7 7 7 6 6 6 40.5 9 9 8 8 8 7 7 7 6 41.0 10 9 9 9 8 8 8 8 7 41.5 11 10 10 10 9 9 9 8 8 42.0 11 11 11 10 10 10 9 9 9 42.5 12 12 11 11 11 10 10 10 10 43.0 13 13 12 12 12 11 11 11 10 43.5 14 13 13 13 12 12 12 11 11 44.0 14 14 14 13 13 13 12 12 12 44.5 15 15 14 14 14 14 13 13 13 45.0 16 16 15 15 15 14 14 14 13 45.5 17 16 16 16 15 15 15 14 14 46.0 17 17 17 16 16 16 15 15 15 46.5 18 18 17 17 17 16 16 16 15 47.0 19 18 18 18 17 17 17 17 16 47.5 20 19 19 19 18 18 18 17 17 48.0 20 20 20 19 19 19 18 18 18 48.5 21 21 20 20 20 19 19 19 18 49.0 22 21 21 21 20 20 20 19 19 49.5 22 22 22 21 21 21 20 20 20 50.0 23 23 22 22 22 21 21 21 20 50.5 24 23 23 23 22 22 22 21 21 51.0 24 24 24 23 23 23 22 22 22 51.5 25 25 24 24 24 23 23 23 22 52.0 26 25 25 25 24 24 24 23 23 52.5 26 26 26 25 25 25 24 24 24 53.0 27 27 26 26 26 25 25 25 24 53.5 28 27 27 27 26 26 26 25 25 54.0 28 28 28 27 27 27 26 26 26 54.5 29 29 28 28 28 27 27 27 26 55.0 30 29 29 29 28 28 28 27 27 55.5 30 30 30 29 29 29 28 28 28 * Circumference value = natural waist + hip - neck circumference (in inches) 67.5 1 2 3 4 5 5 6 7 8 8 9 10 11 12 12 13 14 14 15 16 17 17 18 19 19 20 21 21 22 23 23 24 25 25 26 27 27
B-7
Circumference Height (inches) Value* 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 56.0 31 31 30 30 30 29 29 29 56.5 32 31 31 31 30 30 29 29 57.0 32 32 31 31 31 30 30 30 57.5 33 32 32 32 31 31 31 30 58.0 33 33 33 32 32 32 31 31 58.5 34 34 33 33 33 32 32 32 59.0 35 34 34 34 33 33 33 32 59.5 35 35 35 34 34 33 33 33 60.0 36 36 35 35 34 34 34 33 60.5 36 36 36 35 35 35 34 34 61.0 37 37 36 36 36 35 35 35 61.5 38 37 37 37 36 36 36 35 62.0 38 38 38 37 37 36 36 36 62.5 39 38 38 38 37 37 37 36 63.0 39 39 39 38 38 38 37 37 63.5 40 40 39 39 39 38 38 38 64.0 41 40 40 40 39 39 38 38 64.5 41 41 40 40 40 39 39 39 65.0 42 41 41 41 40 40 40 39 65.5 42 42 42 41 41 40 40 40 66.0 43 43 42 42 41 41 41 40 66.5 43 43 43 42 42 42 41 41 67.0 44 44 43 43 43 42 42 41 67.5 45 44 44 43 43 43 42 42 68.0 45 45 44 44 44 43 43 43 68.5 46 45 45 45 44 44 43 43 69.0 46 46 45 45 45 44 44 44 69.5 47 46 46 46 45 45 45 44 70.0 47 47 47 46 46 45 45 45 70.5 48 47 47 47 46 46 46 45 71.0 48 48 48 47 47 47 46 46 Circumference value = natural waist + hip - neck circumference (in inches) 67.0 28 29 29 30 31 31 32 32 33 34 34 35 35 36 37 37 38 38 39 39 40 41 41 42 42 43 43 44 44 45 45 67.5 28 28 29 30 30 31 32 32 33 33 34 35 35 36 36 37 37 38 39 39 40 40 41 41 42 42 43 43 44 45 45
B-8
Circumference Height (inches) Value* 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 38.0 2 2 1 1 1 38.5 3 2 2 2 2 1 1 1 39.0 3 3 3 3 2 2 2 1 39.5 4 4 4 3 3 3 3 2 40.0 5 5 4 4 4 4 3 3 40.5 6 6 5 5 5 4 4 4 41.0 7 6 6 6 5 5 5 5 41.5 7 7 7 7 6 6 6 5 42.0 8 8 8 7 7 7 6 6 42.5 9 9 8 8 8 7 7 7 43.0 10 9 9 9 9 8 8 8 43.5 10 10 10 10 9 9 9 8 44.0 11 11 11 10 10 10 9 9 44.5 12 12 11 11 11 10 10 10 45.0 13 12 12 12 11 11 11 11 45.5 13 13 13 13 12 12 12 11 46.0 14 14 14 13 13 13 12 12 46.5 15 15 14 14 14 13 13 13 47.0 16 15 15 15 14 14 14 13 47.5 16 16 16 15 15 15 14 14 48.0 17 17 16 16 16 15 15 15 48.5 18 17 17 17 16 16 16 16 49.0 18 18 18 17 17 17 17 16 49.5 19 19 18 18 18 18 17 17 50.0 20 19 19 19 18 18 18 18 50.5 20 20 20 19 19 19 19 18 51.0 21 21 20 20 20 20 19 19 51.5 22 21 21 21 20 20 20 20 52.0 22 22 22 21 21 21 21 20 52.5 23 23 22 22 22 21 21 21 53.0 24 23 23 23 22 22 22 22 53.5 24 24 24 23 23 23 22 22 54.0 25 25 24 24 24 23 23 23 54.5 26 25 25 25 24 24 24 23 55.0 26 26 26 25 25 25 24 24 55.5 27 27 26 26 26 25 25 25 56.0 28 27 27 27 26 26 26 25 Circumference value = natural waist + hip - neck circumference (in inches) 72.0 1 2 3 4 4 5 6 7 7 8 9 10 10 11 12 12 13 14 15 15 16 17 17 18 19 19 20 21 21 22 23 23 24 24 25 72.5 1 2 3 3 4 5 6 6 7 8 9 9 10 11 11 12 13 14 14 15 16 16 17 18 18 19 20 20 21 22 22 23 23 24 25
B-9
Circumference Height (inches) Value* 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 56.5 28 28 28 27 27 27 26 26 57.0 29 28 28 28 27 27 27 27 57.5 29 29 29 28 28 28 27 27 58.0 30 30 29 29 29 28 28 28 58.5 31 30 30 30 29 29 29 28 59.0 31 31 31 30 30 30 29 29 59.5 32 31 31 31 31 30 30 30 60.0 32 32 32 31 31 31 30 30 60.5 33 33 32 32 32 31 31 31 61.0 34 33 33 33 32 32 32 31 61.5 34 34 34 33 33 33 32 32 62.0 35 34 34 34 33 33 33 32 62.5 35 35 35 34 34 34 33 33 63.0 36 36 35 35 35 34 34 34 63.5 36 36 36 35 35 35 35 34 64.0 37 37 36 36 36 35 35 35 64.5 38 37 37 37 36 36 36 35 65.0 38 38 38 37 37 37 36 36 65.5 39 38 38 38 37 37 37 36 66.0 39 39 39 38 38 38 37 37 66.5 40 40 39 39 39 38 38 38 67.0 40 40 40 39 39 39 38 38 67.5 41 41 40 40 40 39 39 39 68.0 42 41 41 40 40 40 40 39 68.5 42 42 41 41 41 40 40 40 69.0 43 42 42 42 41 41 41 40 69.5 43 43 42 42 42 41 41 41 70.0 44 43 43 43 42 42 42 41 70.5 44 44 44 43 43 43 42 42 71.0 45 44 44 44 43 43 43 42 71.5 45 45 45 44 44 44 43 43 72.0 46 45 45 45 44 44 44 43 72.5 46 46 46 45 45 45 44 44 73.0 47 46 46 46 45 45 45 44 73.5 47 47 47 46 46 46 45 45 74.0 48 48 47 47 46 46 46 45 Circumference value = natural waist + hip - neck circumference (in inches) 72.0 26 26 27 27 28 29 29 30 30 31 32 32 33 33 34 34 35 36 36 37 37 38 38 39 39 40 40 41 42 42 43 43 44 44 45 45 72.5 25 26 27 27 28 28 29 30 30 31 31 32 32 33 34 34 35 35 36 36 37 37 38 39 39 40 40 41 41 42 42 43 43 44 44 45
B-10
Circumference Height (inches) Value* 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 39.5 1 1 1 1 40.0 2 2 2 1 1 1 1 40.5 3 3 2 2 2 2 1 1 41.0 4 4 3 3 3 2 2 2 41.5 5 4 4 4 3 3 3 3 42.0 5 5 5 5 4 4 4 3 42.5 6 6 6 5 5 5 4 4 43.0 7 7 6 6 6 5 5 5 43.5 8 7 7 7 6 6 6 6 44.0 8 8 8 7 7 7 7 6 44.5 9 9 8 8 8 8 7 7 45.0 10 9 9 9 9 8 8 8 45.5 10 10 10 10 9 9 9 9 46.0 11 11 11 10 10 10 10 9 46.5 12 12 11 11 11 11 10 10 47.0 13 12 12 12 11 11 11 11 47.5 13 13 13 12 12 12 12 11 48.0 14 14 13 13 13 13 12 12 48.5 15 14 14 14 14 13 13 13 49.0 15 15 15 15 14 14 14 13 49.5 16 16 15 15 15 15 14 14 50.0 17 16 16 16 16 15 15 15 50.5 17 17 17 17 16 16 16 15 51.0 18 18 17 17 17 17 16 16 51.5 19 18 18 18 18 17 17 17 52.0 19 19 19 18 18 18 18 17 52.5 20 20 19 19 19 19 18 18 53.0 21 20 20 20 19 19 19 19 53.5 21 21 21 20 20 20 20 19 54.0 22 22 21 21 21 20 20 20 54.5 23 22 22 22 21 21 21 21 55.0 23 23 23 22 22 22 21 21 55.5 24 23 23 23 23 22 22 22 56.0 24 24 24 24 23 23 23 22 56.5 25 25 24 24 24 24 23 23 57.0 26 25 25 25 24 24 24 24 Circumference value = natural waist + hip - neck circumference (in inches) 77.0 1 2 2 3 4 5 5 6 7 8 8 9 10 10 11 12 12 13 14 14 15 16 16 17 18 18 19 20 20 21 21 22 23 23 77.5 1 1 2 3 4 4 5 6 7 7 8 9 9 10 11 12 12 13 14 14 15 16 16 17 17 18 19 19 20 21 21 22 22 23
B-11
Circumference Height (inches) Value* 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 57.5 26 26 26 25 25 25 24 24 58.0 27 27 26 26 26 25 25 25 58.5 27 27 27 27 26 26 26 25 59.0 28 28 27 27 27 27 26 26 59.5 29 28 28 28 27 27 27 27 60.0 29 29 29 28 28 28 27 27 60.5 30 30 29 29 29 28 28 28 61.0 30 30 30 29 29 29 29 28 61.5 31 31 30 30 30 29 29 29 62.0 32 31 31 31 30 30 30 29 62.5 32 32 32 31 31 31 30 30 63.0 33 32 32 32 31 31 31 31 63.5 33 33 33 32 32 32 31 31 64.0 34 34 33 33 33 32 32 32 64.5 34 34 34 33 33 33 33 32 65.0 35 35 34 34 34 33 33 33 65.5 35 35 35 35 34 34 34 33 66.0 36 36 35 35 35 35 34 34 66.5 37 36 36 36 35 35 35 34 67.0 37 37 37 36 36 36 35 35 67.5 38 37 37 37 36 36 36 36 68.0 38 38 38 37 37 37 36 36 68.5 39 38 38 38 38 37 37 37 69.0 39 39 39 38 38 38 37 37 69.5 40 40 39 39 39 38 38 38 70.0 40 40 40 39 39 39 38 38 70.5 41 41 40 40 40 39 39 39 71.0 41 41 41 40 40 40 40 39 71.5 42 42 41 41 41 40 40 40 72.0 42 42 42 41 41 41 41 40 72.5 43 43 42 42 42 41 41 41 73.0 43 43 43 43 42 42 42 41 73.5 44 44 43 43 43 42 42 42 74.0 44 44 44 44 43 43 43 42 Circumference value = natural waist + hip - neck circumference (in inches) 77.0 24 25 25 26 26 27 27 28 29 29 30 30 31 31 32 33 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 77.5 24 24 25 25 26 27 27 28 28 29 29 30 31 31 32 32 33 33 34 34 35 35 36 37 37 38 38 39 39 40 40 41 41 42
B-12
OPNAVINST 6110.1H 15 Aug 05 PHYSICAL READINESS TEST (PRT) 1. Background and Rationale
a. Navys culture of fitness includes an all hands commitment to well-rounded, regular physical conditioning, and healthy food choices. The PRT is simply one element of a total health, physical fitness, and readiness program. Minimal satisfactory performance on the PRT establishes a base level of physical capacity essential for every member, regardless of designator, Navy Enlisted Classification (NEC), or duty assignment. All personnel shall strive to optimize fitness and readiness by exceeding minimum standards and achieving continual improvement. b. Standards are based on a sample of PRT results from over 200,000 members in the Fleet during PRTs from 1997 and 1998. NAVHLTHRESCHCEN San Diego completed data analysis and computed proposed PRT standards (see appendix A to this enclosure.) Results of Navy personnel were divided into groups based on gender and age. Separate standards were developed for each gender within each age group. Standards for each performance category are approximately as follows: (1) OUTSTANDING - Performance above or equal to top 10 percent. (2) EXCELLENT - Performance in top 25 percent, but less than OUTSTANDING. (3) GOOD - Performance better than or equal to lowest 25 percent, but less than EXCELLENT. (4) SATISFACTORY/PROBATIONARY - Performance in bottom 25 percent, but above lowest 10 percent. (5) UNSATISFACTORY - Performance in lowest 10 percent. 2. Purpose of PRT Events
a. Provide members with goals to promote basic physical fitness, health, and readiness.
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 b. Provide COs a means of assessing the general fitness of members of their command. 3. Components of PRT. Navy assesses physical fitness by a series of events associated with factors that enable members to perform physically. Factors evaluated and associated with physical activity are as follows: a. Flexibility. Flexibility is the ability of a joint to move through the full range of motion. Lack of flexibility is associated with an increased risk of injury. Although no single test measures the flexibility of all joints, the sit-reach event serves as an important functional measure of hip region flexibility including lower back and back of legs. b. Muscular endurance. Muscular endurance is the ability to sustain muscle contractions over a period of time without undue fatigue. Curl-up and push-up events are indicators of muscular endurance. No single endurance test measures the endurance of all muscles; however, curl-ups serve as a measure of abdominal muscle endurance while push-ups indicate upper body muscular endurance. The curl-up exercise, when performed properly, is important in developing abdominal muscle tone. Adequate strength and endurance of abdominal muscles are an important element in prevention and treatment of lower back injury, which is associated with the ability to perform common pushing, pulling, and carrying tasks. c. Cardiovascular endurance. Cardiovascular endurance or aerobic capacity is the ability of the heart and lungs to deliver oxygen to working muscles. It is associated with the ability to carry out strenuous work throughout the workday without undue fatigue. One and a half mile run and/or walk and 500-yard/450-meter swim are included in the PRT because performance in these events is indicative of aerobic capacity. 4. Event sequence
a. PRT events shall be completed on same day, in the following sequence: warm-up, sit-reach, curl-ups, push-ups, cardiovascular event (run and/or walk or swim), and cool-down. b. Events shall be performed allowing at least 2 minutes, but no more than 15 minutes between events.
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 5. Event procedures a. Sit-reach
(1) Ensure proper warm-up and stretching is done prior to testing. (2) Sit on deck, legs extended, knees very slightly flexed, feet together, and toes pointed up. Shoes are optional. (3) Reach slowly forward and touch toes with fingertips of both hands simultaneously. (4) Hold reach for 1 second. Do not bounce or lunge.
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 b. Curl-ups
(1) Event shall be conducted with partner on a level surface on a blanket, mat, or other suitable padding. Shoes are optional. (2) Curl-ups are conducted as follows: (a) Participant shall start by lying flat on back with knees bent, heels about 10 inches from buttocks. Arms shall be folded across and touching chest with hands touching upper chest or shoulders. (b) Feet shall be held to floor only by partners hands. (c) Timer shall signal start for participant and call out 15-second time intervals until 2 minutes have elapsed. (d) Participant curls body up, touching elbows to thighs while keeping hands in contact with chest or shoulders. (e) After touching elbows to thighs, participant lies back, touching lower edge of shoulder blades to deck. (f) Participant may rest in either up or down position. (3) Curl-ups are repeated correctly as many times as possible in 2 minutes. CFL or assistant CFL monitors participant for correct form and counts number of correctly performed curl-ups. Incorrectly performed curl-ups shall not be
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 counted. Results for event ended in less than 2 minutes shall be the number of curl-ups properly completed at time of termination. (4) Event is ended if participant: (a) Lowers legs. (b) Raises feet off ground or floor. (c) Lifts buttocks off ground or floor. (d) Fails to keep arms folded across and touching chest. (e) Fails to keep hands in contact with chest or shoulders. c. Push-ups
(1) Push-ups shall be performed on a firm or suitably padded, level surface. Shoes are optional. (2) Push-ups shall be performed as follows: (a) Participant shall begin in "front-leaning rest" position, palms of hands placed on floor directly beneath or slightly wider than shoulders. Both feet together on floor. (b) Back, buttocks, and legs shall be straight from head to heels and must remain so throughout test. Toes and palms of hands shall remain in contact with floor. Feet shall not contact a wall or other vertical support surface. (c) Timer shall signal start for participant and call out 15-second time intervals until 2 minutes have elapsed.
Enclosure (7)
(d) Participant shall lower entire body as a single unit by bending elbows until upper arms, shoulders, and lower back are aligned and parallel to deck.
(e) Participant shall return to starting position by extending elbows, raising body as a single unit until arms are straight. (f) Participant may rest only in up position while maintaining arms, back, buttocks, and legs in straight position. (3) Push-ups are repeated correctly as many times as possible in 2 minutes. CFLs or assistant CFLs monitor participant for correct form and counts correctly performed push-ups. Incorrect push-ups shall not be counted. Results for event ended in less than 2 minutes shall be number of push-ups properly performed at time of termination. (4) Event is ended if participant: (a) Touches deck with any part of body except hands and feet. 6 Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 (b) Raises one or both feet or hands off deck or ground. (c) Fails to maintain back, buttocks, and legs straight from head to heels. d. 1.5-mile run and/or walk
(1) Event consists of running or walking 1.5 miles as quickly as possible. Any combination of running or walking is allowed to complete event. (a) Event shall be conducted on a flat and solid surface. (b) At COs discretion event may be conducted on treadmill where appropriate facilities and equipment are reasonably available. Treadmill shall have following features: 1. Motor-driven running surface belt with emergency stop button. 2. hour. 3. 4. traveled in miles. Inclination adjustment. Odometer that accurately measures distance Adjustable speed displayed in miles per
(2) Event shall be conducted on a track or outdoor course as follows: (a) Participant shall stand at start line. (b) Timer shall signal start and call out time intervals until completion of test. (c) Time is recorded with stopwatch to nearest second. (3) Event shall be conducted on a treadmill as follows: (a) Participant straddle treadmill belt with treadmill inclination set to 1.0 percent.
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 (b) Timer shall signal start and participant starts treadmill at desired speed. (c) Timer calls out time intervals until completion of test. (d) Time is recorded with stopwatch to nearest second. (e) Treadmill speed may be adjusted to participants comfort anytime during test. (f) Touching bar with fingertips or open palm for safety to recover balance is acceptable. (4) Event is ended if participant: (a) Stops running or walking other than to retie shoelace or remove foreign object from shoe. (b) Completes 1.5 miles. (c) Changes treadmill inclination from 1.0 percent. (d) Supports body weight using arms, hands, torso, or any mechanical device. e. 500-yard or 450-meter swim
(1) Event consists of swimming 500 yards or 450 meters in fastest time possible. Any swim stroke and turn may be used. (2) Event shall only be conducted in a standard 25 or 50 yard/meter swimming pool. (3) Swim event shall be conducted as follows: (a) Swimmers begin test in water. (b) Timer shall signal start and call out time intervals or lengths until completion of test. (c) Time is recorded with stopwatch to nearest second.
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 (d) Swimmers may push off from sides with hands and feet after each pool length. (e) Resting is permitted by holding side of pool, standing, or treading water. (f) Swimmers may use goggles, facemasks, swim caps, and or ear plugs. Fins, snorkels, flotation, wet suit, and propulsion device are not allowed. (7) Event is ended if participant: (a) Completes prescribed distance. (b) Moves forward while resting. (c) Receives or requires assistance from lifeguard or other person. 6. Options
a. COs may allow swim event if facilities are reasonably available. b. If medically cleared, members shall participate in 1.5 mile run/walk unless COs authorize swim event. c. Members who are medically waived from 1.5-mile run/walk are not required to participate in swim event. d. COs may permit 1.5-mile run/walk to be conducted on a treadmill if equipment is reasonably available. 7. Personnel at Increased Elevation
a. Members permanently assigned or on TEMADD to locations at increased elevation shall participate in Physical Readiness Program, including PFAs. Increased elevation is defined as greater than or equal to 5,000 feet above sea level. b. For PRT conducted at increased elevation, support facilities and personnel required by this instruction must be available.
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 c. PRT shall be conducted at nearest suitable site with lower or equal elevation. d. PRT conducted at increased elevation shall be scored using standards for increased elevation (see appendix B of this enclosure). These standards are adjusted for effects of altitude. e. Elevation adjustment in standards reflects research based on an acclimation period of 30 days. Commands shall provide members an acclimation period of at least 30 days prior to conducting PRT. f. Other than PRT scoring, PRT procedures are not modified due to increased elevation. g. Commands shall institute all appropriate safety measures to minimize risk of injury to members exercising at increased elevation. 8. Interpretation of Performance Standard Tables
a. Values for curl-ups and push-ups are minimum required to attain category. b. Run time values are maximum allowed to attain category.
c. If members attempt and fail a cardiorespiratory event, it is considered a PRT failure; an attempt on a different cardiorespiratory event is not authorized. For example, members failing run on treadmill, track, or outdoor course cannot participate in swimming test. d. Inability to touch toes and hold for 1 second does not constitute a PRT failure. 9. Grading PRT
a. PRT is passed when members achieve Probationary performance standard or better for: (1) Curl-ups, push-ups, and one cardiorespiratory event (run and/or walk or swim).
10
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 (2) Any two PRT events (other than sit reach) when the third is medically waived. b. Regardless of level of performance on other events, PRT is failed when members do not achieve Probationary performance standard or better for any PRT event (other than sit reach) unless event is medically waived. 10. Overall Score
a. Overall score is category-level performance corresponding to the average of points accumulated on PRT events. Members must pass all three PRT events to receive an overall score. b. Members must perform push-ups, curl-ups, and a cardiovascular event. Members who are medically waived from any of these events cannot be assigned an overall score. c. Point assignment Category Level Outstanding-High Outstanding-Medium Outstanding-Low Excellent-High Excellent-Medium Excellent-Low Good-High Good-Medium Good-Low Satisfactory-High Satisfactory-Medium Probationary d. Example for 25 year-old female. Step 1. Determine points for each event. Points 100 95 90 85 80 75 70 65 60 55 50 45
11
Enclosure (7)
Event Curl-ups Push-ups Run
Performance 91 26 15:23
Performance Category-Level Excellent High Good Medium Satisfactory High
Points 85 65 55
Step 2.
Add points for individual events. 85 + 65 + 55 = 205 points.
Step 3.
Divide total points by three. 205 divided by 3 = 68.3.
Step 4. Assign performance category-level. (Category-level is not achieved unless average equals or exceeds points corresponding to category-level.) 68 points equals Good Medium.
12
Enclosure (7)
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) Males: Age 17-19 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim Category Level Outstanding High 100 109 92 8:15 6:30 Outstanding Medium 95 107 91 8:45 6:45 Outstanding Low 90 102 86 9:00 7:15 Excellent High 85 98 82 9:15 7:45 Excellent Medium 80 93 79 9:30 8:15 Excellent Low 75 90 76 9:45 8:30 Good High 70 81 68 10:00 9:15 Good Medium 65 71 60 10:30 10:30 Good Low 60 62 51 11:00 11:15 Satisfactory High 55 59 49 12:00 11:45 Satisfactory Medium 50 54 46 12:15 12:15 Probationary 45 50 42 12:30 12:45 Performance
450-m swim 6:20 6:35 7:05 7:35 8:05 8:20 9:05 10:20 11:05 11:35 12:05 12:35
Performance Category Level Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary
Females: Age 17-19 years Points Curl- Push- 1.5-mile 500-yd 450-m run swim swim ups ups 100 109 51 9:29 6:45 6:35 95 107 50 11:15 7:45 7:35 90 102 47 11:30 8:30 8:20 85 98 45 11:45 9:00 8:50 80 93 43 12:00 9:30 9:20 75 90 42 12:30 9:45 9:35 70 81 36 12:45 10:45 10:35 65 71 30 13:00 12:00 11:50 60 62 24 13:30 13:00 12:50 55 59 22 14:15 13:15 13:05 50 54 20 14:45 13:45 13:35 45 50 19 15:00 14:15 14:05
A-1
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Males: Age 20-24 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim Category Level Outstanding High 100 105 87 8:30 6:30 Outstanding Medium 95 103 86 9:00 7:00 Outstanding Low 90 98 81 9:15 7:30 Excellent High 85 94 77 9:45 8:00 Excellent Medium 80 90 74 10:00 8:15 Excellent Low 75 87 71 10:30 8:45 Good High 70 78 64 10:45 9:30 Good Medium 65 66 55 11:30 10:30 Good Low 60 58 47 12:00 11:30 Satisfactory High 55 54 45 12:45 12:00 Satisfactory Medium 50 50 42 13:15 12:15 Probationary 45 46 37 13:30 13:00 Performance
450-m swim 6:20 6:50 7:20 7:50 8:05 8:35 9:20 10:20 11:20 11:50 12:05 12:50
Points Curlups 100 105 95 103 90 98 85 94 80 90 75 87 70 78 65 66 60 58 55 54 50 50 45 46
Females: Age 20-24 years Push- 1.5-mile 500-yd 450-m ups run swim swim 48 9:47 7:15 7:05 47 11:15 8:00 7:50 44 11:30 8:45 8:35 43 12:15 9:15 9:05 40 12:45 9:45 9:35 39 13:15 10:00 9:50 33 13:30 11:00 10:50 28 13:45 12:15 12:05 21 14:15 13:15 13:05 20 15:00 13:45 13:35 17 15:15 14:00 13:50 16 15:30 14:30 14:20
A-2
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Performance Category Level Males: Points Curlups 100 95 90 85 80 75 70 65 60 55 50 45 101 100 95 91 87 84 75 62 54 50 47 43 Pushups 84 82 77 73 69 67 60 51 44 41 38 34 Age 25-29 years 1.5500-yd mile swim run 8:55 6:38 9:23 7:08 9:38 7:38 10:15 8:08 10:30 8:23 10:52 8:53 11:23 9:38 12:15 10:38 12:53 11:38 13:23 12:08 13:45 12:23 14:00 13:08
450-m swim 6:28 6:58 7:28 7:58 8:13 8:43 9:28 10:28 11:28 11:58 12:13 12:58
Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary
Performance Category Level Points Curlups 100 95 90 85 80 75 70 65 60 55 50 45 101 100 95 91 87 84 75 62 54 50 47 43
Females: Pushups 46 45 43 41 39 37 30 26 19 18 15 13
Age 25-29 years 1.5500-yd mile swim run 10:17 7:23 11:30 8:15 11:45 9:00 12:30 9:30 13:00 10:00 13:23 10:15 14:00 11:15 14:30 12:30 14:53 13:30 15:23 13:53 15:45 14:15 16:08 14:45
450-m swim 7:13 7:58 8:50 9:20 9:50 10:05 11:05 12:20 13:20 13:43 14:05 14:35
A-3
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Males: Age 30-34 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim Category Level Outstanding High 100 98 80 9:20 6:45 Outstanding Medium 95 97 78 9:45 7:15 Outstanding Low 90 92 74 10:00 7:45 Excellent High 85 88 69 10:30 8:15 Excellent Medium 80 85 67 11:00 8:30 Excellent Low 75 81 64 11:15 9:00 Good High 70 73 57 12:00 9:45 Good Medium 65 59 48 13:00 10:45 Good Low 60 51 41 13:45 11:45 Satisfactory High 55 47 38 14:00 12:15 Satisfactory Medium 50 44 35 14:15 12:30 Probationary 45 40 31 14:30 13:15 Performance
450-m swim 6:35 7:05 7:35 8:05 8:20 8:50 9:35 10:35 11:35 12:05 12:20 13:05
Females: Age 30-34 years Points Curl- Push- 1.5-mile 500-yd 450-m ups ups run swim swim Category Level Outstanding High 100 98 44 10:46 7:30 7:20 Outstanding Medium 95 97 43 11:45 8:30 8:20 Outstanding Low 90 92 41 12:00 9:15 9:05 Excellent High 85 88 39 12:45 9:45 9:35 Excellent Medium 80 85 37 13:15 10:15 10:05 Excellent Low 75 81 35 13:30 10:30 10:20 Good High 70 73 28 14:30 11:30 11:20 Good Medium 65 59 24 15:15 12:45 12:35 Good Low 60 51 17 15:30 13:45 13:35 Satisfactory High 55 47 15 15:45 14:00 13:50 Satisfactory Medium 50 44 13 16:15 14:30 14:20 Probationary 45 40 11 16:45 15:00 14:50 Performance
A-4
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Category Level Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Age 35-39 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim 100 95 76 9:25 6:53 95 93 74 9:53 7:23 90 88 70 10:08 7:53 85 85 65 10:38 8:23 80 83 63 11:08 8:38 75 78 60 11:23 9:08 70 70 53 12:23 9:53 65 55 44 13:23 10:53 60 47 37 14:08 11:53 55 43 35 14:23 12:23 50 40 33 14:45 12:38 45 37 27 15:00 13:23
450-m swim 6:43 7:13 7:43 8:13 8:28 8:58 9:43 10:43 11:43 12:13 12:28 13:13
Points 100 95 90 85 80 75 70 65 60 55 50 45
Females: Age 35-39 years Curl- Push- 1.5-mile 500-yd ups ups run swim 95 43 10:51 7:45 93 42 11:53 8:38 88 39 12:08 9:30 85 37 12:53 10:00 83 35 13:23 10:23 78 34 13:45 10:45 70 26 14:38 11:45 55 22 15:30 12:53 47 14 15:53 14:00 43 13 16:15 14:15 40 11 16:38 14:38 37 9 17:00 15:15
450-m swim 7:35 8:28 9:20 9:50 10:13 10:35 11:35 12:43 13:50 14:05 14:28 15:05
A-5
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Category Level Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Age 40-44 years Curl- Push- 1.5-mile 500-yd ups ups run swim 92 72 9:30 7:00 90 70 10:00 7:30 85 67 10:15 8:00 83 61 10:45 8:30 80 59 11:15 8:45 76 56 11:45 9:15 68 50 12:45 10:00 51 41 13:45 11:00 44 34 14:30 12:00 39 32 14:45 12:30 37 29 15:15 12:45 35 24 15:30 13:30
Points 100 95 90 85 80 75 70 65 60 55 50 45
450-m swim 6:50 7:20 7:50 8:20 8:35 9:05 9:50 10:50 11:50 12:20 12:35 13:20
Points 100 95 90 85 80 75 70 65 60 55 50 45
450-m swim 7:50 8:35 9:35 10:05 10:20 10:50 11:50 12:50 14:05 14:20 14:35 15:20
A-6
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Curl- Pushups ups 88 86 81 80 78 73 65 47 40 35 33 31 68 66 63 57 54 52 46 37 32 28 25 21 Age 45-49 years 1.5500-yd mile swim run 9:33 7:08 10:08 7:38 10:30 8:08 11:08 8:38 11:38 8:53 12:08 9:23 13:00 10:08 14:08 11:08 14:53 12:08 15:15 12:38 15:45 12:53 16:08 13:38
450-m swim 6:58 7:28 7:58 8:28 8:43 9:13 9:58 10:58 11:58 12:28 12:43 13:28
Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary
Females: Curl- Pushups ups 88 86 81 80 78 73 65 47 40 35 33 31 40 39 35 33 32 30 22 18 11 8 7 5
Age 45-49 years 1.5500-yd 450-m mile swim swim run 10:58 8:15 8:05 12:08 9:00 8:50 12:30 9:53 9:43 13:15 10:23 10:13 13:45 10:45 10:35 14:08 11:08 10:58 15:00 12:15 12:05 15:53 13:15 13:05 16:30 14:30 14:20 16:53 14:45 14:35 17:08 15:00 14:50 17:23 15:38 15:28
A-7
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Curlups 85 84 78 77 76 71 63 44 37 32 30 29 Males: Pushups 64 62 59 53 51 49 43 34 30 25 23 19 Age 50-54 years 1.5500-yd mile swim run 9:35 7:15 10:15 7:45 10:45 8:15 11:30 8:45 12:00 9:00 12:30 9:30 13:15 10:15 14:30 11:15 15:15 12:15 15:45 12:45 16:15 13:00 16:45 13:45
450-m swim 7:05 7:35 8:05 8:35 8:50 9:20 10:05 11:05 12:05 12:35 12:50 13:35
Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Curlups 85 84 78 77 76 71 63 44 37 32 30 29
Females: Pushups 38 37 33 31 30 28 20 16 10 6 5 2
A-8
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Curl- Pushups ups 81 80 74 70 66 62 54 40 36 30 28 26 60 59 56 52 48 46 38 32 16 14 12 10 Age 55-59 years 1.5500-yd 450-m mile swim swim run 10:42 7:17 7:07 11:09 7:47 7:37 11:25 8:17 8:07 11:57 8:50 8:40 12:29 9:15 9:05 13:12 9:47 9:37 14:13 10:40 10:30 15:14 11:35 11:25 16:15 12:33 12:23 16:33 13:00 12:50 16:51 13:25 13:15 17:09 13:55 13:45
A-9
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Category Level Males: Points Curl- Pushups ups 100 95 90 85 80 75 70 65 60 55 50 45 75 74 70 66 62 56 40 32 26 24 22 20 57 56 52 48 46 44 32 23 14 12 10 8 Age 60-64 years 1.5500-yd mile swim run 11:21 7:20 11:48 7:50 12:04 8:20 12:40 8:55 13:16 9:30 13:53 10:05 15:00 11:00 16:07 11:55 17:14 12:50 17:47 13:15 18:20 13:40 18:52 14:05
450-m swim 7:10 7:40 8:10 8:45 9:20 9:55 10:50 11:45 12:40 13:05 13:30 13:55
A-10
OPNAVINST 6110.1H 15 Aug 05 APPENDIX A PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION LESS THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Age 65+ years Points Curl- Push- 1.5500-yd mile ups ups swim Category Level run Outstanding High 100 65 48 11:41 7:25 Outstanding Medium 95 64 46 12:13 7:55 Outstanding Low 90 60 44 12:43 8:25 Excellent High 85 55 41 13:20 9:05 Excellent Medium 80 50 39 13:57 9:45 Excellent Low 75 44 36 14:34 10:30 Good High 70 36 25 15:47 11:25 Good Medium 65 28 18 17:00 12:20 Good Low 60 20 10 18:13 13:20 Satisfactory High 55 17 8 19:00 13:40 Satisfactory Medium 50 13 6 19:47 14:00 Probationary 45 10 4 20:35 14:15 Performance Males:
450-m swim 7:15 7:45 8:15 8:55 9:35 10:20 11:15 12:10 13:10 13:30 13:50 14:05
Performance Category Level
Females: Points Curl- Pushups ups 100 95 90 85 80 75 70 65 60 55 50 45 65 64 60 55 50 44 36 28 20 17 13 10 22 20 18 16 14 12 9 6 4 3 2 1
Age 65+ years 1.5500-yd 450-m mile swim swim run 14:45 9:15 9:05 16:01 10:00 9:50 16:19 10:23 10:13 16:43 10:52 10:42 17:07 11:45 11:35 17:30 11:50 11:40 18:18 13:15 13:05 19:06 14:15 14:05 19:54 15:30 15:20 20:13 15:45 15:35 20:31 16:00 15:50 20:52 16:30 16:20
A-11
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) Males: Age 17-19 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim Category Level Outstanding High 100 109 92 9:00 7:05 Outstanding Medium 95 107 91 9:30 7:20 Outstanding Low 90 102 86 9:50 7:55 Excellent High 85 98 82 10:05 8:25 Excellent Medium 80 93 79 10:20 9:00 Excellent Low 75 90 76 10:40 9:15 Good High 70 81 68 10:55 10:05 Good Medium 65 71 60 11:25 11:25 Good Low 60 62 51 12:00 12:15 Satisfactory High 55 59 49 13:05 12:50 Satisfactory Medium 50 54 46 13:20 13:20 Probationary 45 50 42 13:40 13:55 Performance
450-m swim 6:55 7:10 7:45 8:15 8:50 9:05 9:55 11:15 12:05 12:40 13:10 13:40
Females: Age 17-19 years Points Curl- Push- 1.5-mile 500-yd 450-m run swim swim ups ups 100 109 51 10:20 7:20 7:10 95 107 50 12:15 8:25 8:15 90 102 47 12:30 9:15 9:05 85 98 45 12:50 9:50 9:40 80 93 43 13:05 10:20 10:10 75 90 42 13:40 10:40 10:25 70 81 36 13:55 11:45 11:30 65 71 30 14:10 13:05 12:55 60 62 24 14:45 14:10 14:00 55 59 22 15:30 14:25 14:15 50 54 20 16:05 15:00 14:50 45 50 19 16:20 15:30 15:20
B-1
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Males: Age 20-24 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim Category Level Outstanding High 100 105 87 9:15 7:05 Outstanding Medium 95 103 86 9:50 7:40 Outstanding Low 90 98 81 10:05 8:10 Excellent High 85 94 77 10:40 8:45 Excellent Medium 80 90 74 10:55 9:00 Excellent Low 75 87 71 11:25 9:30 Good High 70 78 64 11:45 10:20 Good Medium 65 66 55 12:30 11:25 Good Low 60 58 47 13:05 12:30 Satisfactory High 55 54 45 13:55 13:05 Satisfactory Medium 50 50 42 14:25 13:20 Probationary 45 46 37 14:45 14:10 Performance
450-m swim 6:55 7:25 8:00 8:30 8:50 9:20 10:10 11:15 12:20 12:55 13:10 14:00
Performance Category Level Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Points Curlups 100 105 95 103 90 98 85 94 80 90 75 87 70 78 65 66 60 58 55 54 50 50 45 46
Females: Age 20-24 years Push- 1.5-mile 500-yd 450-m ups run swim swim 48 10:40 7:55 7:45 47 12:15 8:45 8:30 44 12:30 9:30 9:20 43 13:20 10:05 9:55 40 13:55 10:40 10:25 39 14:25 10:55 10:45 33 14:45 12:00 11:50 28 15:00 13:20 13:10 21 15:30 14:25 14:15 20 16:20 15:00 14:50 17 16:40 15:15 15:05 16 16:55 15:50 15:40
B-2
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Performance Category Level Males: Points Curlups 100 95 90 85 80 75 70 65 60 55 50 45 101 100 95 91 87 84 75 62 54 50 47 43 Pushups 84 82 77 73 69 67 60 51 44 41 38 34 Age 25-29 years 1.5500-yd mile swim run 9:43 7:13 10:15 7:48 10:30 8:18 11:13 8:53 11:28 9:08 11:50 9:40 12:25 10:30 13:20 11:35 14:03 12:40 14:35 13:13 14:58 13:30 15:18 14:18
450-m swim 7:06 7:40 8:10 8:44 8:59 9:31 10:20 11:24 12:28 13:00 13:17 14:04
Performance Category Level Points Curlups 100 95 90 85 80 75 70 65 60 55 50 45 101 100 95 91 87 84 75 62 54 50 47 43
Females: Pushups 46 45 43 41 39 37 30 26 19 18 15 13
Age 25-29 years 1.5500-yd mile swim run 11:13 8:03 12:33 9:00 12:48 9:48 13:38 10:23 14:10 10:55 14:35 11:10 15:18 12:15 15:50 13:38 16:13 14:43 16:45 15:08 17:13 15:33 17:35 16:05
450-m swim 7:55 8:51 9:38 10:13 10:45 10:59 12:03 13:24 14:28 14:53 15:18 15:50
B-3
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Males: Age 30-34 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim Category Level Outstanding High 100 98 80 10:10 7:20 Outstanding Medium 95 97 78 10:40 7:55 Outstanding Low 90 92 74 10:55 8:25 Excellent High 85 88 69 11:45 9:00 Excellent Medium 80 85 67 12:00 9:15 Excellent Low 75 81 64 12:15 9:50 Good High 70 73 57 13:05 10:40 Good Medium 65 59 48 14:10 11:45 Good Low 60 51 41 15:00 12:50 Satisfactory High 55 47 38 15:15 13:20 Satisfactory Medium 50 44 35 15:30 13:40 Probationary 45 40 31 15:50 14:25 Performance
450-m swim 7:10 7:45 8:15 8:50 9:05 9:40 10:25 11:30 12:40 13:10 13:25 14:15
Females: Age 30-34 years Points Curl- Push- 1.5-mile 500-yd 450-m run swim swim ups ups Category Level Outstanding High 100 98 44 11:45 8:10 8:00 Outstanding Medium 95 97 43 12:50 9:15 9:05 Outstanding Low 90 92 41 13:05 10:05 9:55 Excellent High 85 88 39 13:55 10:40 10:25 Excellent Medium 80 85 37 14:25 11:10 11:00 Excellent Low 75 81 35 14:45 11:25 11:15 Good High 70 73 28 15:50 12:30 12:20 Good Medium 65 59 24 16:40 13:55 13:45 Good Low 60 51 17 16:55 15:00 14:50 Satisfactory High 55 47 15 17:10 15:15 15:05 Satisfactory Medium 50 44 13 17:45 15:50 15:40 Probationary 45 40 11 18:15 16:20 16:10 Performance
B-4
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Category Level Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Age 35-39 years Points Curl- Push- 1.5-mile 500-yd ups ups run swim 100 95 76 10:15 7:30 95 93 74 10:48 8:03 90 88 70 11:03 8:35 85 85 65 11:45 9:08 80 83 63 12:08 9:23 75 78 60 12:33 9:58 70 70 53 13:30 10:48 65 55 44 14:35 11:53 60 47 37 15:25 12:58 55 43 35 15:40 13:30 50 40 33 16:05 13:48 45 37 27 16:23 14:35
450-m swim 7:23 7:55 8:27 8:59 9:14 9:48 10:37 11:41 12:45 13:17 13:34 14:21
Points 100 95 90 85 80 75 70 65 60 55 50 45
450-m swim 8:19 9:14 10:13 10:45 11:07 11:31 12:35 13:49 15:00 15:18 15:42 16:22
B-5
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Category Level Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Age 40-44 years Curl- Push- 1.5-mile 500-yd ups ups run swim 92 72 10:20 7:40 90 70 10:55 8:10 85 67 11:10 8:45 83 61 11:45 9:15 80 59 12:15 9:30 76 56 12:50 10:05 68 50 13:55 10:55 51 41 15:00 12:00 44 34 15:50 13:05 39 32 16:05 13:40 37 29 16:40 13:55 35 24 16:55 14:45
Points 100 95 90 85 80 75 70 65 60 55 50 45
450-m swim 7:25 8:00 8:30 9:05 9:20 9:55 10:45 11:50 12:55 13:25 13:45 14:30
Points 100 95 90 85 80 75 70 65 60 55 50 45
450-m swim 8:30 9:20 10:25 11:00 11:15 11:50 12:55 14:00 15:20 15:40 15:55 16:40
B-6
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Curl- Pushups ups 88 86 81 80 78 73 65 47 40 35 33 31 68 66 63 57 54 52 46 37 32 28 25 21 Age 45-49 years 1.5500-yd mile swim run 10:23 7:48 11:03 8:18 11:28 8:53 12:08 9:23 12:40 9:40 13:15 10:13 14:10 11:03 15:25 12:08 16:15 13:13 16:38 13:48 17:13 14:03 17:35 14:53
450-m swim 7:40 8:10 8:44 9:14 9:31 10:03 10:52 11:56 12:60 13:34 13:49 14:38
B-7
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Curlups 85 84 78 77 76 71 63 44 37 32 30 29 Males: Pushups 64 62 59 53 51 49 43 34 30 25 23 19 Age 50-54 years 1.5500-yd mile swim run 10:25 7:55 11:10 8:25 11:45 9:00 12:30 9:30 13:05 9:50 13:40 10:20 14:25 11:10 15:50 12:15 16:40 13:20 17:10 13:55 17:45 14:10 18:15 15:00
450-m swim 7:45 8:15 8:50 9:20 9:40 10:10 11:00 12:05 13:10 13:45 14:00 14:50
Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Curlups 85 84 78 77 76 71 63 44 37 32 30 29
Females: Pushups 38 37 33 31 30 28 20 16 10 6 5 2
B-8
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Points Category Level 100 95 90 85 80 75 70 65 60 55 50 45 Outstanding High Outstanding Medium Outstanding Low Excellent High Excellent Medium Excellent Low Good High Good Medium Good Low Satisfactory High Satisfactory Medium Probationary Males: Curl- Pushups ups 81 80 74 70 66 62 54 40 36 30 28 26 60 59 56 52 48 46 38 32 16 14 12 10 Age 55-59 years 1.5500-yd 450-m mile swim swim run 11:46 8:01 7:50 12:16 8:34 8:23 12:34 9:07 8:56 13:09 9:43 9:32 13:44 10:11 10:00 14:31 10:46 10:35 15:38 11:44 11:33 16:45 12:45 12:34 17:53 13:48 13:37 18:12 14:18 14:07 18:32 14:46 14:35 18:52 15:19 15:08
B-9
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Performance Category Level Males: Points Curl- Pushups ups 100 95 90 85 80 75 70 65 60 55 50 45 75 74 70 66 62 56 40 32 26 24 22 20 57 56 52 48 46 44 32 23 14 12 10 8 Age 60-64 years 1.5500-yd mile swim run 12:29 8:04 12:59 8:37 13:16 9:10 13:56 9:49 14:36 10:27 15:16 11:06 16:30 12:06 17:44 13:07 18:57 14:07 19:34 14:35 20:10 15:02 20:45 15:30
450-m swim 7:53 8:26 8:59 9:38 10:16 10:55 11:55 12:56 13:56 14:24 14:51 15:19
B-10
OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PHYSICAL READINESS TEST STANDARDS (TEST SITE ELEVATION GREATER THAN 5,000 FT ABOVE SEA LEVEL) (CONTD) Age 65+ years Points Curl- Push- 1.5500-yd mile ups ups swim Category Level run Outstanding High 100 65 48 12:51 8:10 Outstanding Medium 95 64 46 13:26 8:43 Outstanding Low 90 60 44 13:59 9:16 Excellent High 85 55 41 14:40 10:00 Excellent Medium 80 50 39 15:21 10:44 Excellent Low 75 44 36 16:01 11:33 Good High 70 36 25 17:22 12:34 Good Medium 65 28 18 18:42 13:34 Good Low 60 20 10 20:02 14:40 Satisfactory High 55 17 8 20:54 15:02 Satisfactory Medium 50 13 6 21:46 15:24 Probationary 45 10 4 22:39 15:41 Performance Males:
450-m swim 7:59 8:32 9:05 9:49 10:33 11:22 12:23 13:23 14:29 14:51 15:13 15:30
Performance Category Level
Females: Points Curl- Pushups ups 100 95 90 85 80 75 70 65 60 55 50 45 65 64 60 55 50 44 36 28 20 17 13 10 22 20 18 16 14 12 9 6 4 3 2 1
Age 65+ years 1.5500-yd 450-m mile swim swim run 16:14 10:11 10:00 17:37 11:00 10:49 17:57 11:25 11:14 18:23 11:57 11:46 18:50 12:56 12:45 19:15 13:01 12:50 20:08 14:35 14:24 21:01 15:41 15:30 21:53 17:03 16:52 22:14 17:20 17:09 22:34 17:36 17:25 22:57 18:09 17:58
B-11

Physical Fitness Assessment (Pfa)

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OPNAVINST 6110.1H 15 Aug 05 PHYSICAL FITNESS ASSESSMENT (PFA) 1. Physical Fitness Assessment (PFA).

a. Body Composition Assessment (BCA). assessed by:

OPNAVINST 6110.1H 15 Aug 05

OPNAVINST 6110.1H 15 Aug 05

b. Most personnel should have a significantly lower percentage of body fat.

OPNAVINST 6110.1H 15 Aug 05 5. Grading BCA

Appendix A to Enclosure (6)

OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR MEN

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR MEN

Appendix B to Enclosure (6)

OPNAVINST 6110.1H 15 Aug 05 APPENDIX B PERCENT FAT ESTIMATION FOR WOMEN

Appendix B to Enclosure (6)

Height (Inches) 60.0 60.5 37 37 38 37 38 38 39 38 39 39 40 40 41 40 41 41 42 41 42 42 43 42 43 43 44 44 45 44 45 45 46 45 46 46 47 46 47 47

Circumference value = natural waist + hip - neck circumference (in inches)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

Appendix B to Enclosure (6)

OPNAVINST 6110.1H 15 Aug 05 5. Event procedures a. Sit-reach

OPNAVINST 6110.1H 15 Aug 05 b. Curl-ups

OPNAVINST 6110.1H 15 Aug 05

OPNAVINST 6110.1H 15 Aug 05

Event Curl-ups Push-ups Run

Performance Category-Level Excellent High Good Medium Satisfactory High

Add points for individual events. 85 + 65 + 55 = 205 points.

Divide total points by three. 205 divided by 3 = 68.3.

Appendix A to Enclosure (7)

Points Curlups 100 105 95 103 90 98 85 94 80 90 75 87 70 78 65 66 60 58 55 54 50 50 45 46

Appendix A to Enclosure (7)

Performance Category Level Points Curlups 100 95 90 85 80 75 70 65 60 55 50 45 101 100 95 91 87 84 75 62 54 50 47 43

Appendix A to Enclosure (7)

Appendix A to Enclosure (7)

Appendix A to Enclosure (7)

Appendix A to Enclosure (7)

Females: Curl- Pushups ups 88 86 81 80 78 73 65 47 40 35 33 31 40 39 35 33 32 30 22 18 11 8 7 5

Appendix A to Enclosure (7)

Appendix A to Enclosure (7)

Females: Curl- Pushups ups 81 80 74 70 66 62 54 40 36 30 28 26 30 28 26 24 22 20 16 10 6 5 3 2

Appendix A to Enclosure (7)

Females: Curl- Pushups ups 75 74 70 66 62 56 40 32 26 24 22 20 26 24 22 20 18 16 12 8 5 4 3 2

Appendix A to Enclosure (7)

Performance Category Level

Females: Points Curl- Pushups ups 100 95 90 85 80 75 70 65 60 55 50 45 65 64 60 55 50 44 36 28 20 17 13 10 22 20 18 16 14 12 9 6 4 3 2 1

Appendix A to Enclosure (7)

Appendix B to Enclosure (7)

Appendix B to Enclosure (7)

Performance Category Level Points Curlups 100 95 90 85 80 75 70 65 60 55 50 45 101 100 95 91 87 84 75 62 54 50 47 43

Appendix B to Enclosure (7)

Appendix B to Enclosure (7)

Appendix B to Enclosure (7)

Appendix B to Enclosure (7)

Females: Curl- Pushups ups 88 86 81 80 78 73 65 47 40 35 33 31 40 39 35 33 32 30 22 18 11 8 7 5

Appendix B to Enclosure (7)