The 1-1-1 Physical Fitness Assessment

The 1-1-1 Physical Fitness Assessment

The 1-1-1 Physical Fitness Assessment consists of the following three fitness events: 1-minute push-up, 1-minute sit-up and 1-mile run. The intent of the 1-1-1 is to provide commanders with a score that reflects their soldiers’ APFT performance and places them in appropriate ability groups for running activities. This assessment is not as strenuous or time-consuming as conducting an APFT, so it may be performed as part of a PT session. Soldiers may be allowed to grade each other. DO NOT record 1-1-1 Assessment results on a DA 705. Record results on USAREC 1-1-1 Physical Assessment Form.

The 1-1-1 Overview

The 1-1-1 provides a measure of upper and lower body muscular endurance. It is a performance assessment that indicates a soldier’s ability to perform physically and handle his or her own body weight. The 1-1-1 consists of push-ups, sit-ups, and a 1-mile run, done in that order on the same day. Soldiers are allowed a minimum of 5 minutes and a maximum of 10 minutes rest between events.

Test Procedures

The test sequence is the push-up, sit-up and 1-mile run. The order of events cannot be changed. There are no exceptions to this sequence. Soldiers are allowed a minimum of 5 minutes and a maximum of 10 minutes to recover between events. Recovery time is based on the number of volunteers taking the assessment. In addition, the wearing of unauthorized items such as: nasal strips, braces, elastic bandages, weight lifting gloves and radios/compact disc players are addressed. Equipment, uniform, testing area and conduct of the assessment is similar to the APFT, with less formality and more ease of execution.

The following instructions are read aloud to all soldiers taking the 1-1-1 Assessment:

“YOU ARE ABOUT TO TAKE THE 1-1-1 PHYSICAL FITNESS ASSESSMENT. THIS ASSESSMENT MEASURES YOUR UPPER AND LOWER BODY MUSCULAR ENDURANCE. THE RESULTS OF THIS ASSESSMENT WILL GIVE YOU AN INDICATION OF YOUR STATE OF FITNESS AND WILL ACT AS A GUIDE IN DETERMINING YOUR ABILITY GROUPS FOR RUNNING ACTIVITIES. LISTEN CLOSELY TO THE INSTRUCTIONS, AND DO THE BEST YOU CAN ON EACH OF THE EVENTS.”

INSTRUCTIONS

The recruiter will conduct the following prior to the start of the test:

PUSH-UP

Read aloud the following instructions for the push-up.

“THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE FRONT-LEANING REST POSITION. PLACE YOUR HANDS SHOULDER WIDTH APART OR WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (12 INCHES FROM INSIDE OF ANKLE TO INSIDE OF OPPOSITE ANKLE). WHEN IN THE FRONT-LEANING REST POSITION, YOUR BODY SHOULD FORM A STRAIGHT LINE FROM HEAD TO ANKLES. ON THE COMMAND ‘GO’, BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE PARALLEL TO THE GROUND. RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN IN A STRAIGHT LINE AND MOVE AS ONE UNIT WHILE PERFORMING EACH REPETITION. AT THE COMPLETION OF EACH REPETITION, THE SCORER WILL STATE OUT LOUD THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR ARMS ARE PARALLEL TO THE GROUND OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT ANT THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION.

NO RESTARTS ARE ALLOWED. THE FRONT-LEANING REST IS THE ONLY AUTHORIZED REST POSITION. IF YOU CANNOT MAINTAIN THIS REST POSITION, FIRST YOU WILL BE WARNED, UPON THE SECOND WARNING YOUR PERFORMANCE ON THE EVENT WILL BE TERMINATED. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND YOUR

PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS OR FEET DURING THE EVENT AS LONG AS THEY MAINTAIN CONTACT WITH THE GROUND AT ALL TIMES. YOU WILL HAVE ONE MINUTE IN WHICH TO PERFORM AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.”

Conduct a push-up demonstration and read the following:

“YOUR CHEST MAY TOUCH THE GROUND DURING THE PUSH-UP AS LONG AS THE CONTACT DOES NOT PROVIDE AN ADVANTAGE. YOU CANNOT BOUNCE OFF THE GROUND. IF A MAT IS USED, YOUR ENTIRE BODY MUST BE ON THE MAT. SLEEPING MATS ARE NOT AUTHORIZED FOR USE. YOUR FEET WILL NOT BE BRACED DURING THE PUSH-UP EVENT. YOU MAY DO THE PUSH-UP EVENT ON YOUR FISTS.”

SIT-UP

Read aloud the instructions below for the sit-up.

“THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (12 INCHES FROM INSIDE OF ANKLE TO INSIDE OF OPPOSITE ANKLE). ANOTHER SOLDIER WILL HOLD YOUR ANKLES WITH THEIR HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING OF THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF THE FOOT THAT MUST REMAIN IN

CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO THE VERTICAL POSITION (THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE). AFTER YOU HAVE REACHED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY PERFORMED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OF THE GROUND TO RAISE YOUR UPPER BODY, OR FAIL TO KEEP YOUR KNEES AT A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER METHOD TO PUSH OR PULL YOURSELF UP TO THE UP (RESTING) POSITION OR TO HOLD YOURSELF IN THIS POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. YOU WILL HAVE ONE MINUTE IN WHICH TO PERFORM AS MANY SIT-UPS AS YOU CAN. NO RESTARTS ARE ALLOWED. WATCH THIS DEMONSTRATION.”

Conduct a sit-up demonstration and read the following:

“IF A MAT IS USED, YOUR ENTIRE BODY MUST BE ON THE MAT. SLEEPING MATS ARE NOT AUTHORIZED FOR USE. YOU MAY NOT SWING YOUR ARMS OR USE YOUR HANDS TO PULL YOURSELF UP OR PUSH OFF THE GROUND TO OBTAIN THE UP POSITION. IF THIS OCCURS YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. YOU MAY WIGGLE TO OBTAIN THE UP POSITION, BUT WHILE IN THE UP POSITION, YOU MAY NOT USE YOUR ELBOWS OR ANY PART OF THE ARMS TO LOCK ON TO OR BRACE AGAINST THE LEGS. YOUR ELBOWS CAN GO EITHER INSIDE OR OUTSIDE THE KNEES, BUT MAY NOT BE USED TO HOLD YOURSELF IN THE UP POSITION. IF THIS

OCCURS YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. DURING THE YOUR PERFORMANCE OF THE SIT-UP, YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD. AS LONG AS ANY OF YOUR FINGERS ARE OVERLAPPING TO ANY DEGREE, THEY ARE CONSIDERED TO BE INTERLOCKED AS SHOWN IN FIGURE 3. IF THEY DO NOT REMAIN INTERLOCKED, THAT REPETITION WILL NOT COUNT AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECT REPETITION PERFORMED. BOTH HEELS MUST STAY IN CONTACT WITH THE GROUND AS SHOWN IN THE PICTURE ON THE PREVIOUS PAGE. IF EITHER FOOT BREAKS CONTACT WITH THE GROUND DURING A REPETITION, THAT REPETITION WILL NOT COUNT AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECT REPETITION PERFORMED”.

1-MILE RUN

Read aloud the instructions below for the 1-mile run.

“THE 1-MILE RUN EVENT MEASURES THE ENDURANCE OF YOUR HEART, LUNGS AND LEG MUSCLES. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START ALL VOLUNTEERS WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND “GO”, TIME WILL START AND YOU WILL BEGIN RUNNING. TO RUN THE REQUIRED ONE MILE, YOU MUST COMPLETE THE DESCRIBED NUMBER OF LAPS, START AND FINISH POINTS AND COURSE LAYOUT (EXPLAIN ONE-MILE RUN COURSE). YOU ARE BEING TEST ON YOUR ABILITY TO COMPLETE THE ONE-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (PUSHED, PULLED, PICKED UP, OR CARRIED) OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. IT IS LEGAL TO PACE A SOLDIER DURING THE ONE-MILE RUN, AS LONG AS THERE IS NO PHYSICAL CONTACT WITH THE PACER AND OTHER VOLUNTEERS TAKING THE TEST ARE NOT PHYSICALLY HINDERED. THE PRACTICE OF RUNNING A HEAD OF, ALONG SIDE OF, OR BEHIND THE TESTED VOLUNTEER WHILE SERVING AS A PACER IS PERMITTED. CHEERING OR CALLING OUT THE ELAPSED TIME IS ALSO PERMITTED. THE NUMBER ON YOUR CHEST IS USED FOR IDENTIFICATION. YOU MUST MAKE SURE IT IS VISIBLE AT ALL TIMES. WHEN YOU FINISH THE RUN, GO TO THE DESIGNATED AREA FOR RECOVERY. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

SUMMARY

In summary, the 1-1-1 Physical Fitness Assessment is an excellent tool that may be used for the following purposes: