At The Citadel, we want to support your success and help you improve your physical fitness to succeed in the physical fitness test (PFT). View the female and male test requirements to see where you fall. Below you will find some physical fitness test tips that can help you the day of the test. These physical fitness test tips are to be used in addition to consistently training to improve your personal records.
Physical Fitness Test Tips
- Get a good night’s sleep before the day of the physical fitness test.
- Eat a good evening meal and drink lots of liquids (NO ALCOHOL).
- Eat a good breakfast if you have at least 3-4 hours before the test. If not, drink some water. If you drink coffee, one cup is all right but NO MORE.
- If you smoke, give it up (preferably for good) at least 12 hours prior to the physical fitness test.
- Let out air when you come up in the sit-up and breath in when you do down. Remember to keep breathing while you hold your planks. Never hold your breath!
- While running, breath naturally and deeply! DO NOT take quick, shallow breaths.
- If you have a break between events, walk around; DO NOT lie down. Lying down or remaining inactive may make your next event HARDER. By walking around, your body will recover more rapidly.
- As in any competition, tell yourself that you are a winner, that you CAN do it, and that you CAN do better than ever!
