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I'm Special Agent Jennifer Schick.
I'm an instructor at the physical training unit
at the FBI Academy here in Quantico, Virginia.
My unit is responsible for all of the defensive tactics
and physical fitness training for the new agent trainees
during their time at the Academy.
The new agent training program
presents trainees with myriad rigorous
physical and mental challenges.
The physical fitness test, or PFT,
is a comprehensive measure of the physical readiness
of individuals wishing to become Special Agents of the FBI.
The PFT is comprised of five events.
The first event is the sit-up event.
The second event is the 300-meter sprint.
The third event is the push-up event.
The fourth event is the 1.5-mile run.
The scores of these first four events
are combined to determine whether or not
an individual passes the PFT.
The fifth event is the pull-up event.
This event is not considered when determining
whether or not an individual passes the PFT
unless he or she is an applicant under the tactical program.
However, the pull-up event will be considered
when determining the recipients of physical fitness awards.
An individual must score at least one point
in each of the first four events
with a minimum cumulative score of 12 points
in order to pass the PFT.
An individual under the tactical program
must score a minimum of one point in all five events
with a minimum cumulative score of 20 points.
We will now explain and demonstrate
the proper protocol for each event of the PFT.
MALE: Participant lies on back
with tops of shoulder blades touching the floor,
arms crossed over chest with the fingers in contact
with the tops of the shoulders, trapezius muscles,
or seams on some t-shirts.
The knees are bent in a 90-degree angle
with the feet placed flat on the floor.
Feet are held in place by a partner,
with the partner's hands at the tongue
of the participant's shoes.
The holder's knees may be placed on the participant's toes.
Participant raises upper body
until the elbows touch mid-thigh.
Participant then returns to the starting position,
meaning the tops of the shoulder blades must touch the floor
to complete the repetition.
Hips must remain in contact with the ground
throughout the repetition.
This is a timed one-minute continuous-motion exercise.
Incorrect sit-ups that will not be counted:
Elbows do not touch mid-thigh
at the top of the sit-up exercise.
[buzzer sound]
Tops of the shoulder blades do not touch the floor
at the bottom of the sit-up exercise.
[buzzer sound]
Hands move off of the tops of the shoulders.
[buzzer sound]
Hand on collarbone is too low.
[buzzer sound]
Hands pulling on shirt.
[buzzer sound]
Hips do not stay in contact with the floor.
[buzzer sound]
Not maintaining 90-degree angle at the knees.
[buzzer sound]
Resting between repetitions.
[buzzer sound]
The second event is the 300-meter sprint.
This event takes place on a 400-meter oval track.
The runners will begin in their designated lanes
from a standing position.
On the command to begin, the runners will run 300 meters
or three-quarters of the way around the track
at maximum speed.
The runners must stay in their designated lane
throughout the entire event.
Runners, ready? Set? Go!
The third event is the push-up event.
This is a continuous-motion exercise,
but it is untimed.
The exerciser will start in the front-leaning rest position
with his elbows fully extended and away from his body,
his toes on the ground no more than three inches apart
and his body in a straight line from his head to his feet.
The hands will be placed on the ground, fingers forward,
slightly outside of shoulder width
or up to two hand-widths outside of the shoulders.
On the command to begin,
the exerciser will lower his body
until the center axis of the elbow is in a straight line
with the center axis of the shoulder parallel to the ground.
He will then push back up to the starting position
until his elbows are fully locked out,
keeping his body in a straight line throughout the exercise.
This is one repetition.
The exerciser will demonstrate a few good repetitions.
Some common mistakes are:
not lowering far enough, so the elbow and shoulder
do not form a straight line parallel to the ground;
not fully locking out the elbows;
or not moving the body as one unit,
maintaining that straight line.
Any of these mistakes occur,
these repetitions will not count.
Again, this is a continuous-motion exercise,
so if at any time the exerciser pauses to rest,
the exercise will be terminated.
The fourth event is the 1.5-mile run.
This also takes place on a quarter-mile oval track.
On the command to begin, the runners will start on the track
and run six laps around that track.
This is an individual event,
so the runners are not permitted to pace other runners
during the event.
Runners must stay on the track
throughout the entire event.
The fifth event is the pull-up event.
This is a continuous-motion untimed exercise.
On the command to mount the bar,
the exerciser will grasp the bar with an overhand grip,
palms facing out, with hands at least shoulder-width apart
and no further than 23 inches apart
as measured to the outside of the hand.
The exercise will begin from a dead hang position.
On the command to begin, the exerciser will pull himself up
until his chin clears the bar
and lower back down to a dead hang position
where his elbows are locked out.
That is one repetition.
The exerciser is not permitted to kick
or move his body to generate momentum
in an effort to pull himself up.
A partner may be needed to hold an arm out
in front of the body to prevent it from swaying back and forth.
The exerciser will demonstrate a few good repetitions.
Some common mistakes are:
not pulling himself up high enough
so the chin does not clear the bar;
not lowering himself down all the way
until the elbows are locked out;
or kicking to generate momentum.
If any of these mistakes occur,
the repetition will not count.
This is a continuous-motion exercise,
so if at any time the exerciser stops to rest,
the exercise will be terminated.
The last repetition must finish at a dead hang position
before the exerciser dismounts the bar,
or that final repetition will not count.
I'm Blitz Gradehouse [phonetic],
the FBI's physical fitness program manager.
It is my responsibility to ensure
that the FBI's physical fitness test, the PFT,
is administered consistently
across all 56 FBI field offices
and that it is administered in strict accordance
with the exercise protocols
demonstrated for you on this video.
The men and women who administer the physical fitness test
are experienced FBI agents
who have received specialized training
to prepare them for this important task.
They have a full understanding of the exercise protocols,
and they will only count those sit-ups, push-ups and pull-ups
that you perform correctly.
Therefore, it is incumbent upon you
to familiarize yourself with these protocols
and to train accordingly.
As you have seen from this video,
the new agent training program at the FBI Academy
is extremely rigorous.
You are expected to arrive at the Academy
in peak physical condition
so that you are able to meet any and all challenges you face.
Your physical condition is one aspect
of the application process that you have complete control over.
Your performance on the physical fitness test
is an excellent measure of your character
and tells us your desire to be a part of the FBI.
Therefore, when training for the physical fitness test,
don't aim for the minimum passing score.
Push yourself to achieve the maximum possible score
on each and every event.
The PFT is not a test you can cram for.
You need to start training well in advance
and to train with intensity.
If you put the time and effort in up front,
you will perform well on the PFT.
And more importantly, you will be physically prepared
for entry into the FBI Academy.
Our intent in putting this video together
was to give you a better understanding of the FBI's
physical fitness test
and to make you aware of the need
to be physically prepared for the new agent training program.
The desire, dedication and hard work necessary
to excel on the PFT and to achieve your goal
of becoming a Special Agent of the FBI
is up to you.