The ROTC fitness test carries varying weights in selection for an ROTC scholarship. In this post, we’ll break down each Service’s ROTC scholarship fitness test, the emphasis they each put on the test, how it is scored, and ways and resources you can use to improve your score. You can also listen to our recent podcast on the ROTC fitness test at the bottom of this post.
We’ll start out first with the Navy ROTC- Marine Corps option—the program which puts the most emphasis on the fitness test.
Navy ROTC- Marine Corps Option
The Marine Corps Physical Fitness Test is the standard for this scholarship. Candidates will perform “dead-hang” pull-ups to exhaustion, 2 minutes of abdominal crunches, and a three-mile run. The test is normally given at a local Marine Corps recruiting station when applicants are initially processed for the scholarship.
It is estimated that the fitness test is worth 30% of the overall weight for the scholarship. In fact, applicants cannot proceed with the final processing of the application which includes the interview, unless they pass the test.
For Male scholarship awardees, the average PFT score was 270. For Females, it was 262.
In order to calculate your score, you can use the Marine Corps PFT Calculator.
Army ROTC Scholarship
The Presidential Fitness Test is the standard for this scholarship. Candidates will perform one minute of push-ups, one minute of curl-ups, and a one-mile run. The test can be conducted by a variety of individuals but is usually done by a physical education teacher.
The test is worth 10% of the overall point total for the scholarship and is also a subjective consideration of the board score worth 30% of the point total.
In order to “max” the test, males need to score 50/50/6:30 (push-ups/curl-ups/run). Female max is 40/50/7:18.
Air Force ROTC Scholarship
The Air Force Fitness Test, known as the Physical Fitness Assessment (PFA) is the same as given to members of the Air Force. It is conducted by a high school official such as a gym teacher or coach. It is a one-minute timed event for both pushups and sit-ups and a 1.5-mile run. The instructional scorecard is found on the electronic application.
The test is worth 5% of the overall point total for the scholarship. In order to “max” the test, males need to score 67/58/9:12 (push-ups/curl-ups/run). Female max is 47/54/10:23
A candidate should concentrate on improving their run time over push-ups or sit-ups as it counts for six times more in the composite score than either push-ups or sit-ups.
Navy ROTC Scholarship
NROTC Applicant Fitness Assessment (AFA) is the test of record for the scholarship. It consists of two minutes of push-ups, two minutes of curl-ups (sit-ups), and a 1-mile run. It is conducted by a high school official such as a gym teacher or coach.
The test is subjectively worth approximately 5% of the overall criteria for awarding a scholarship.
In order to “max” the test, males need to score 95/75/5:20 (curl-ups/push-ups/run). Female max is 95/50/6:00. NROTC states that an applicant who achieves the maximum level on either of the first two events should not attempt further repetitions, as this will not improve his/her score.
How to Improve on the Fitness Test
There are many sites that provide good advice on how to prepare for the fitness test. The best way to prepare for the test is to practice the actual exercises under timed conditions.
Another great resource is the services of Stew Smith. He is a former Navy Lieutenant (SEAL) who graduated from the United States Naval Academy and Basic Underwater Demolition/SEAL (BUD/S) training. He has been personally training, testing, and writing workout books and ebooks that prepare people to ace fitness tests for over 25 years. Consult his website at http://www.stewsmithfitness.com for more information.
Overall, doing well on the fitness test is a key component in winning an ROTC scholarship. As you can see from this post, the different ROTC programs put more or less emphasis on the test. Understanding the standards of the test as well as practicing under timed conditions and following a workout plan from an expert such as Stew Smith can help you improve.
We wish you the best of luck with your application!
Listen to our premium podcast episode on the ROTC fitness test here! In this episode, with military fitness expert and former Navy SEAL Stew Smith, we looks at what a candidate needs to do in order to do well on this test.