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Air Force Pararescue Physical Ability and Stamina Test (PAST)

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Flutter-Kicks (2 minutes). Flutter-Kicks are a four-count exercise. Starting position is laying flat on back with the feet and head approximately 6 inches off the ground. Hands are under the buttocks with fists clenched to support the lower back. Count one; raise the left leg off the ground to approximately a 45-degree angle, keeping the right leg stationary. Count two; raise the right leg off the ground to approximately a 45-degree angle, moving the left leg to the starting position. Counts three and four are repeats of the same movements. Legs must be locked, with the toes pointing away from the body. If the member rests his legs on the ground, or stops the exercise movement to rest, the exercise is terminated. Member will exercise to muscle failure or time completion. Note: in performing all calisthenics, the exercises proper form must be followed. Deviation from the form to allow an extra repetition is strictly enforced during the training pipeline. A three minute rest period is allowed before the next exercise.

  • 1-5 Kicks - 3 Points
  • 6-10 Kicks - 4 Points
  • 11-15 Kicks - 5 Points
  • 16-20 Kicks - 8 Points
  • 21-25 Kicks - 11 Points
  • 26-30 Kicks - 14 Points
  • 31-35 Kicks - 17 Points
  • 36-40 Kicks - 20 Points
  • 41-45 Kicks - 23 Points
  • 46-50 Kicks - 25 Points
  • 51-55 Kicks - 26 Points
  • 56-60 Kicks - 27 Points
  • 61-65 Kicks - 28 Points
  • 66-70 Kicks - 29 Points
  • 71 or more Kicks - 30 Points

Push-ups. (Two Minutes) Push-ups are a two count exercise. Starting position is hands shoulder width apart with arms straight and directly below the chest on the ground. The legs are extended, and the back and legs remain straight. Count one, lower the chest until the elbows are bent at a 90 degree or lower angle. Count two, return to the starting position while maintaining a straight back and legs. The only authorized rest position is the starting position. If the knees touch the ground the exercise is terminated. The candidate will not raise his buttocks in the air or sag his middle to the ground or the repetition will not be counted. If a hand or foot is raised from their starting position, the exercise is terminated. Candidate will exercise to muscle failure or to time completion. Note: in performing all calisthenics, the exercises proper form must be followed. Deviation from the form to allow an extra repetition is strictly enforced during the training pipeline. A three minute rest period is allowed before the next exercise.

  • 1-5 Push-ups - 3 Points
  • 6-10 Push-ups - 4 Points
  • 11-15 Push-ups - 5 Points
  • 16-20 Push-ups - 8 Points
  • 21-25 Push-ups - 11 Points
  • 26-30 Push-ups - 14 Points
  • 31-35 Push-ups - 17 Points
  • 36-40 Push-ups - 20 Points
  • 41-45 Push-ups - 23 Points
  • 46-50 Push-ups - 25 Points
  • 51-55 Push-ups - 26 Points
  • 56-60 Push-ups - 27 Points
  • 61-65 Push-ups - 28 Points
  • 66-70 Push-ups - 29 Points
  • 71 or more Push-ups - 30 Points

Sit-ups (Two Minutes). Sit-ups are a two count exercise. Starting position is back flat on the ground, fingers interlocked behind the head, head off the ground, and knees bent at approximately a 90 degree angle. The feet only, are held by another individual during the exercise. Count one, sit up so the shoulders are directly over the pelvis (hips). Count two, return to the starting position. There is no authorized rest position during this exercise. If the candidate rests, the exercise is terminated. If the candidate's buttocks rises off the ground or his fingers are not interlocked behind his head during a repetition, that repetition is not counted. Candidate will exercise to muscle failure or time completion. Note: in performing all calisthenics, the exercises proper form must be followed. Deviation from the form to allow an extra repetition is strictly enforced during the training pipeline.

  • 1-5 Sit-ups - 3 Points
  • 6-10 Sit-ups - 4 Points
  • 11-15 Sit-ups - 5 Points
  • 16-20 Sit-ups - 8 Points
  • 21-25 Sit-ups - 11 Points
  • 26-30 Sit-ups - 14 Points
  • 31-35 Sit-ups - 17 Points
  • 36-40 Sit-ups - 20 Points
  • 41-45 Sit-ups - 23 Points
  • 46-50 Sit-ups - 25 Points
  • 51-55 Sit-ups - 26 Points
  • 56-60 Sit-ups - 27 Points
  • 61-65 Sit-ups - 28 Points
  • 66-70 Sit-ups - 29 Points
  • 71 or moreSit-ups - 30 Points

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