FBI PFT Thread (6/14/06)

**sleepless** · 06-16-2006, 12:19

Donâ€™t get too optimistic about the pinch test. Last time I asked a PT at my gym to measure my body fat percentage, I got a shockingly inaccurate reading. When guy announced that my body fat % was 34%, I was speechless.

I asked him if I look like a person with 34% body fat and he said no way. However, he refused to admit that he made a mistake in test administration or calculations. I am 5â€™8â€ 135 lb and there is NO way I walk around with 45 lb of fat on me. My scale says that my fat % is 20.5%.

Yensidette, you can take three readings and calculate the mean. That would be more accurate than a single reading. Positioning of your feet on the surface of the scale can affect the reading (as many other variables).

BachCow, that is a good news, I hope I wonâ€™t have to suffer through the pinching torture.

Buggurl · 06-16-2006, 23:29

I took my second fake test today and even though I'm still not passing, my scores went up across the board. They are still a little bit embarrassing, but...here goes.

Week 1
Sit-ups: 38
300m: 68.0
Push-ups: 10
1.5 mile: 13.28

Week 2
Sit-ups: 41
300m: 64.0
Push-ups: 15
1.5 mile: 13.21

It really makes a huge difference doing all events at once (with a five minute break between).

**yensidette** · 06-17-2006, 03:41

BugGurl,

That is not bad improvement for 1 week. I am impressed. Your methods must be working! By the time Phase II is passed, you will be good to go!

Do you know how much time you have after Phase II until the PFT? At our office they said it is within a month.

Yensidette

**yensidette** · 06-17-2006, 03:45

Originally Posted by BachCow

The SA in charge of the PFT in my office uses what you have, a scale that measures weight and body fat %.

Sounds like it depends on the FO (strangly familiar...). I will be ready for whatever comes then.

Originally Posted by Sleepless

Don’t get too optimistic about the pinch test. Last time I asked a PT at my gym to measure my body fat percentage, I got a shockingly inaccurate reading. When guy announced that my body fat % was 34%, I was speechless. I asked him if I look like a person with 34% body fat and he said no way. However, he refused to admit that he made a mistake in test administration or calculations. I am 5’8” 135 lb and there is NO way I walk around with 45 lb of fat on me. My scale says that my fat % is 20.5%.

YIKES! I have heard that it can vary greatly depending on who is doing the pinch test and how much experience they have, but that is just nuts. He should've had the guts to ask for help or something!

Buggurl · 06-27-2006, 14:12

Latest mock PFT results...If I could pass on some sagely advice; do not run in 93+ degree weather.

By the time I was halfway through my run, I thought I was going to pass out. *sigh* Oh well, I'm only starting my third week of training.

SU = 41
300m = 63.6
PU = 14
1.5 mile = 13.42

Dirtdiver · 06-27-2006, 16:48

Originally Posted by Buggurl

Latest mock PFT results...If I could pass on some sagely advice; do not run in 93+ degree weather.

By the time I was halfway through my run, I thought I was going to pass out. *sigh* Oh well, I'm only starting my third week of training.

SU = 41
300m = 63.6
PU = 14
1.5 mile = 13.42

I'm processing out of Houston, so I know what you mean about HOT. I've had to start running at 6 am. I tried running at lunch time last week and nearly passed out.

Winter PTs at the Q don't sounds so bad anymore.

Buggurl · 07-01-2006, 11:53

I'm still not passing, but I'm happy to see improvements accross the board. I really stepped up my workout this past week.

DATE----SU----300m----PU----1.5 MILE--POINTS
2-Jun----38----NA ------14-----15.01--------3
9-Jun----39----68.0-----10 ----13.28--------4
16-Jun---41----64.0-----15-----13.20--------7
23-Jun---41----63.6-----14 ----13.42--------6
30-Jun---43----62.0-----18 ----13.28--------9

Dirtdiver · 07-02-2006, 18:32

Originally Posted by Buggurl

I'm still not passing, but I'm happy to see improvements accross the board. I really stepped up my workout this past week.

DATE----SU----300m----PU----1.5 MILE--POINTS
2-Jun----38----NA ------14-----15.01--------3
9-Jun----39----68.0-----10 ----13.28--------4
16-Jun---41----64.0-----15-----13.20--------7
23-Jun---41----63.6-----14 ----13.42--------6
30-Jun---43----62.0-----18 ----13.28--------9

That's great improvement.

Buggurl · 07-02-2006, 18:48

Originally Posted by Dirtdiver

That's great improvement.

Thanks!

I'm almost there.

**Tank1906** · 07-06-2006, 12:46

Anybody have suggestions on how to improve sit-up total in 2 weeks? My current totals are:

Sit-ups- 40
300m- 45.5
Push-ups- 60
1.5 mile- 12:09

I really need to improve my sit-ups. I want some cushion in case I get hit on protocol on a couple. My 1.5 is a little close as well but I've been able to cut 1:15 off in the last week so I should be fine there. Any advice would be greatly appreciated.

**jojo286** · 07-06-2006, 13:08

a few things I do. I breathe out hard, as if I am throwing a punch, on the way up. On the way down, move fast and bang your shoulder blades down and come up fast to complete the rep. Also, make sure someone your weight holds you down, make sure your feet are locked too. What sort of training do you practice to strengthen your core and ab muscles? I practice crunches in addition to protocal sit ups.

**baylorcop** · 07-06-2006, 13:21

Got my PFT next Fri, 7/14, if I don't have to go to court that day. I've been steadily improving my situps and pushup counts. I'm at 44 and 45 respectively. I actually do pushups at work with my duty belt on. It makes for good weight and I have to balance myself on the way down.

My sprint work is being done on a standard size tennis court because I don't have access to a proper track where I live. Basically I incorporate my cardio workout into this. I use the permiter as a very small simulation of a 1/4 mile track. I do various types of sprints like straightaways only, straighaway and curve and then two straightaways and a curve. Hopefully it will pay off and get my time down to at least 47 secs which is where I need to be. Hope everybody had a good and safe 4th.

**Tank1906** · 07-06-2006, 13:28

Thanks JoJo!

I've basically been focusing on doing protocol sit-ups as my main core strength training. I have heard about the "back bang" theory to lessen the negative rep fatigue. I'm willing to try anything. I went out and bought a decline sit-up board yesterday and will do 3-4 max rep sets in the morning in addition to my regular evening training. Funny you mentioned training partner weight. I'm a 200+ pound guy and my training partner is a 106 pound female. She kind of bounces up and down on my feet as I plod along.

**jojo286** · 07-06-2006, 14:48

At the test someone will be holding your feet, hopefully someone your size. At the gym I put a 45 lb plate on my feet and do 3 2-minute sets to practice technique, and at home I have an old toy box with a bunch of weights and other heavy stuff to support my feet to practice timing. Various crunch exercises help a lot and the decline bench is great for strenght and protocal. For the next two weeks focus on your weak events: run long distance and sit ups. Get enough rest too, plus healthy diet. stay well.