Air Force Introduces New Physical Fitness Assessment Components, Including Modified Reverse Crunch

The United States Air Force has been testing alternative components to its physical fitness assessments and will officially add new options beginning January 1. The updated scoring charts can be found on the official website. As part of these changes, Airmen will have the choice to perform various exercises to meet the strength and cardiovascular requirements.

One such exercise is the modified reverse crunch, a variation that has been gaining popularity among fitness enthusiasts. This exercise works multiple muscle groups, including the abs, shoulders, and lats. To perform the modified reverse crunch, start in a supine position with your knees bent and feet flat on the floor. Engage your core muscles by drawing your belly button towards your spine. Slowly lift your feet off the ground, keeping them close to your body, and hold for a brief moment before slowly lowering them back down.

The Air Force Surgeon General has reviewed various alternatives and determined that waist-to-height ratio is the most effective method for assessing body composition. While the traditional waist measurement will no longer be part of the fitness assessment, Airmen are still required to maintain a healthy body composition to ensure physical readiness.

Airmen can schedule their assessment and select their desired cardio option through myFitness, which will become available starting December 1. The updated scoring charts take into account feedback from over 9,000 data points collected from approximately 2,000 Airmen across 23 installations.

'The changes to the physical fitness assessments reflect what we learned and our desire to provide Airmen with additional flexibility in maintaining fitness standards,' said Brian Kelly, Air Force deputy chief of staff for manpower, personnel, and services.

In addition to the modified reverse crunch, other exercises that will be part of the assessment include the High Aerobic Multi-shuttle Run (20M HAMR) and various strength components. For those looking for alternative cardio options, Livestrong suggests making a minor adjustment by placing the bar in front of your chin rather than behind your head to help protect your neck during these exercises.

It is essential to perform these exercises with proper form to reduce the risk of pain and possible injury associated with swollen vertebrae from too many repetitions. Additionally, incorporating other exercises like sit-ups and crunches can also help maintain overall fitness and flexibility.

With the introduction of new physical fitness assessment components, Airmen will have more options to choose from when it comes to maintaining their fitness standards. The modified reverse crunch is just one example of an exercise that can be incorporated into a well-rounded fitness routine. For more information on the updated scoring charts and available exercises, visit the official Air Force website.

Modified reverse crunch