Introduction to the Air Force Basic Training PC Program
The physical conditioning (PC) program ensure you are physically capable of enduring the demands of military duty. Additionally, the Air Force (AF) is very concerned about keeping you healthy by ensuring you show and develop true fitness gains from the beginning to the end of Basic Military Training (BMT). The AF has designed specific PC programs to ensure all AF personnel remain physically fit, healthy, and able to perform their duties with peak efficiency.
Mandatory Items Taken to PC
- Keys/chain -- keep them around your neck, tucked inside your shirt.
- Two AETC Forms 341 (See Surviving AF Basic Training for an explanation of the AETC Form 341)
- Any medical waiver(s) affecting participation
- Your "money listing."
- One copy of orders for members of the AF Reserves or Air National Guard.
- Airmen identified as having a previous heart disorder must wear a reflective armband until the 6th Week of Training (WOT).
Optional Items
Pens and money are unauthorized during PC. You may take the following items to PC unless otherwise specified:
Rules
- Do not spit on or in the PC exercise/rest areas or running track.
- Do not take part in any type of horseplay.
- Do not take part in PC after giving blood (wait at least 12-hours).
- Do not participate in PC until 60minutes after meals.
- If you receive a medical appointment or any type of waiver from the doctor, show it to your Military Training Instructor (MTI).
Running Portion of PC
Airmen must run in their assigned ability group. Drill pads may contain debris or potholes that could cause serious injury. Be alert to these potential hazards and warn other runners of their presence.
Series Exercises
MTIs brief the proper procedures for performing the series exercises prior to your first scheduled PC. Each flight/week group performs series exercises at the same time.
The MTI controlling the exercises for each week group announces the exercise to perform and vlows the whistle to start the exercise. Each exercise is timed. When the whistle blows a second time, stop exercising. This cycle is repeated throughout the exercises.
Push-up
Assume a front leaning position with hands placed 2- to 4-inches apart, feet together or up to 12-inches apart, and the body forming a generally straight line from the shoulders to the ankles.
Lower yourself until your upper arms are at least parallel to the ground and your chest is near the ground. Push yourself up to the initial position by completely straightening your arms.
Sit-ups
Lay on your back with your feet together or up to 12 inches apart, knees bent at 90-degree angle with a spotter holding your feet at the ankles. Place your arms crossed over the chest with your hands at the shoulders or resting at the upper chest. Bring your upper body forward until your elbows touch your knees or upper thigh. Lower your back until your shoulder blades touch the ground.
Pull-ups
Using an overhand (pull-up) grip, hang from a horizontal bar with your arms fully extended. Bend the elbows and pull yourself upward until your chin is abovbe the bar. Do not swing or kick your legs. Return to the start position.
Above information derived from Basic Military Training Manual II, LMABM9T000
