The Physical Fitness Assessment (PFA) is every sailor's responsibility to keep them-selves in good physical condition. The benefits from being physically fit are amazing, such as less anxiety when it comes to PFA time, lower blood pressure, more energy, increased brain activity, reduced risk of heart disease, increased work performance, increased study productivity and better control and maintenance of body weight. These benefits are worth the 30 minutes to an hour spent in the gym a few days each week.

Recommendation: Two hours and 30 minutes (150 minutes) per week, i.e., 50 minutes three times per week or 75 minutes two times per week; plus perform strength training exercises at least twice per week to work all major muscle groups. Click here for a sample workout.

Tips to Prepare for the PFA

1. Get your mind in the right frame. This is the single most important step to beginning the journey of increasing your health and fitness levels. You must be dependent on yourself to set your goals, achieve them and then reestablish new goals.
2. Proper Push-ups and Curl-ups. It helps to know how to properly perform push-ups and curl-ups in order for them to be counted toward your final grade. The following Links are the Navy’s official demonstration:
   • Push-ups
   • Curl-ups
3. Conduct a self-assessment. This phase will allow you to gauge what you may need to work on. This base line is ideal to help create your goals and to challenge yourself. OPNAVINST 6110.J (PDF) is the official instruction for the Navy’s Physical readiness Program. Enclosure 3 contains the PFA tables.
4. Challenge yourself. After the assessment set your goals to a standard that is achievable. Each challenge you overcome will allow for the most growth mentally and physically. Always remember that growth depends on your ability to challenge yourself and learn from your mistakes.
5. Look for support. Support is everywhere in the Navy and in your life if you are willing to look for it. Surround yourself with people who value fitness and that are willing to help you on your journey. These people may include family members, friends, co-workers, command fitness leaders, or anyone who values a healthy lifestyle.