Border Patrol Agent
Pre-Employment Fitness Test-1
Physical Readiness Program
Border Patrol Agent
Pre-employment Fitness Test-1
Physical Readiness Program
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
Last Edited 12-10-2015 1
Table of Contents
Page
Introduction 2
Purpose 2-3
Getting Started 3-4
Equipment Needs 4
Self-Assessment and Physical Training Schedule 5
Self-Assessment and Physical Training Regimen 6-17
Appendix A: PFT-1 Physical Activity Readiness Questionnaire 18
Appendix B: PFT 1 Self-Assessment Protocol 19-23
Appendix C: PFT Physical Readiness Program Exercise List 24-43
Warm-up Exercises 24
Flexibility Exercises 25-26
Muscular Endurance and Strength Training 27-40
Workout # 1 27-33
Pull-up or Flexed Arm Hang 27-28
Side Steps 29
Push-ups 30
Sit-ups 31
Squats 32
Rowers 33
Workout # 2 34-40
Chin-up or Flexed Arm Hang 34-35
Side Steps 36
Wide Push-ups 37
Ab Crunch 38
Lunge 39
Skydivers 40
Cardiorespiratory Training 41-43
5-Minute Step Test 41
Timed Runs 42
Interval Runs 42
Bike / Elliptical / Rowing / Stair Climber 42
Target Heart Rate Assessment 43
Appendix D: Phased in Pre-employment and FGS Fitness Testing 44
Appendix E: Video Reference Index 45
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
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Introduction
The primary mission of the U.S. Border Patrol Agent (BPA) is to prevent terrorists and terrorists’
weapons, including weapons of mass destruction, from entering the United States. BPAs are
specifically responsible for patrolling nearly 6,000 miles of Mexican and Canadian international
land borders and over 2,000 miles of coastal waters surrounding the Florida Peninsula and the
island of Puerto Rico. BPAs work around the clock on assignments in all types of terrain and
weather conditions and in many isolated communities throughout the United States. It is a
physically demanding position that requires candidates to demonstrate their ability to meet the
rigorous demands of training and the physical requirements of the position.
CBP law enforcement fitness standards applied during selection and training are job-related and
designed to predict a candidate’s ability to meet academy physical requirements and minimum
physical job requirements. During the hiring process, you will be required to participate and
pass two fitness tests, the Pre-employment FitnessTest-1 (PFT-1) and the Pre-employment
Fitness Test-2 (PFT-2). Since job requirements are the same for all BPAs, the tests and their
standards are the same for all candidates and are not based on race, age, or gender.
Purpose
This Pre-employment Fitness Test-1 Physical Readiness Program provides you with a six-week
standardized training program designed to help you successfully pass the Border Patrol Agent
PFT-1. As part of this physical readiness program, you will have the chance to conduct a self-
assessment using the PFT-1 protocol, which is thoroughly explained in detail. Being physically
prepared to pass the fitness test is a critical step in the pre-employment process and requires your
full commitment. This document has video hyperlinks that will help you better understand how
to perform the training program. Just hold the Ctrl key and left click the underlined links
highlighted in blue. Try it out. Please note that the links contain only video.
Getting Started
Anytime you begin a physical fitness-training program, it is important that you are healthy. It is
recommended you see your personal physician or medical provider to ensure it is safe for you to
begin an exercise program. Also, you should complete the CBP Candidate Health History
Questionnaire on page 18 to ensure you can participate fully without unnecessary risks.
Step 1. Complete the candidate PFT-1 physical activity readiness questionnaire located in
Appendix A, page 18.
Only proceed to Step 2 if you answered “no” to all questions. If you answered “yes” to one or
more questions, STOP, DO NOT take the PFT-1 self-assessment and do not start any fitness
training. We recommend that your physician evaluate you to determine if an exercise routine is
safe for you.
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
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Step 2. Take the PFT-1 Self-Assessment
Now that we know you can fully participate in the PFT-1, the next step is to assess your physical
abilities and to evaluate your level of readiness for the PFT-1. To take the PFT-1 self-
assessment, follow the bullets below:
• Review the test protocols (Appendix B, pages 19-25) and set up all of the equipment
needed to take the PFT-1.
•
Perform the assessment on a Sunday or Monday to stay on the training schedule.
•
Warm up using the protocol outlined in Appendix C (pages 26-28).
•
With assistance from a friend, family member, or fitness specialist, take the PFT-1 self-
assessment. The day you take the assessment will be referenced as Day 1 of the Border
Patrol Agent PFT-1 Physical Readiness Program (page 6).
•
Document your level of readiness using the form found on the Day 1 sheet of the
Training Program (page 6). Remember to sign and date the form.
•
If your readiness score is at the SILVER Level or above for all of the PFT-1 tests and you
are currently participating in a fitness-training program, then continue your training
program. The goal is to be able to run 220 yards in 46 seconds, perform 25 proper form
Sit-ups, perform 20 proper form pushups, and run 1.5 miles in 15 minutes or less. This
level of fitness is highly predictive of the fitness level needed to participate at the Border
Patrol Academy. You may then move on to the Step 3 training in the BPA PFT-1
Physical Readiness Program if you choose to do so.
• If your readiness is at the BRONZE level or below in any of the PFT-1 test categories, or
if you do not have a specific fitness training plan that you are participating in, then it is
highly recommended you move on to Step 3.
Step 3. Begin the Border Patrol Agent PFT-1 Physical Fitness Training Program.
Now that you have completed the self-assessment process, you are ready to start training. CBP
has developed a 6-week specialized training program designed to prepare you for the required
PFT-1. The program consists of warm-up and flexibility training, cardiorespiratory training
(cardio), and muscular endurance and strength training (MEST).
The training schedule requires you to train 5 days per week (Monday through Friday) with each
session lasting between 30 and 60 minutes. To stay on schedule, begin your training on a
Tuesday (Day 2 below).
All of the exercises and training routines are thoroughly explained within this document. If there
is something that you do not understand in the daily training schedule, you can find a more
detailed explanation in Appendix C. The program was designed with minimal equipment
requirements and can be conducted at home or at a local gym. Each training day builds on the
previous day - so stay on track, work hard, and have fun!
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
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Equipment Needs
1. Stop watch
2. Pull-up bar
3. One 14-inch step bench, or one platform and enough risers (five on each side) to bring
the bench to a height of exactly 14 inches
4. Measuring tape
5. Marking tape or three cones (can use three household items for marking distance)
6. 4-inch or 5-inch foam blocks
7. Metronome (http://www.metronomeonline.com/) or phone app that can play 120
beats/minute
8. Running or cross training shoes
9. Exercise mat or soft area (grass) to perform push-ups and sit-ups
Additional information regarding the Border Patrol Agent PFT-1 requirements and
protocol can be found at http://www.cbp.gov/careers .
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Self-Assessment and 6-week Physical Training Schedule
Self-Assessment and Physical Training Schedule
Day
Mon
Tue
Wed
Thu
Fri
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5
Self-Assessment
MEST
CARDIO
MEST
CARDIO
Week 2
Day 6
Day 7
Day 8
Day 9
Day 10
MEST
CARDIO
MEST
CARDIO
MEST
Week 3
Day 11
Day 12
Day 13
Day 14
Day 15
CARDIO
MEST
CARDIO
MEST
CARDIO
Week 4
Day 16
Day 17
Day 18
Day 19
Day 20
MEST
CARDIO
MEST
CARDIO
MEST
Week 5
Day 21
Day 22
Day 23
Day 24
Day 25
CARDIO
MEST
CARDIO
MEST
CARDIO
Week 6
Day 26
Day 27
Day 28
Day 29
Day 30
MEST
CARDIO
MEST
CARDIO
MEST
Week 7
Day 31
Self-Assessment
7 DAYS REST & RECOVERY…START TRAINING CYCLE OVER STARTING ON DAY 2,
CONTINUE UNTIL YOU HAVE TAKEN AND PASSED THE PRACTICE BPA PFT-1 & PFT-2.
MEST: Muscular Endurance and Strength Training CARDIO: Cardiorespiratory Training
All daily training sessions are explained in the section below on pages 6 through 17. Additional
information on the individual tests and training exercises are detailed on pages 19 through 43.
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
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Week 1
Day 1 Monday
Objective: To assess your physical abilities and to evaluate you level of readiness for the PFT-1
Task
Time (minutes)
1. Warm-up (pages 27-29)
10
2. PFT-1 self-assessment set-up and test protocol review (pages 20-26):
• Using the PFT-1 test administration information set up the test with the required
equipment
•
Ask a friend, family member, or fitness specialist to assist you in the assessment
10
3. Complete PFT-1 self-assessment
30
4. Cool down and stretch
5
5. After you complete the PFT-1 self-assessment fill out the information below
5
LEVELS OF READINESS
Test
Enter
Your
Score
Below
FAILED BRONZE SILVER GOLD DIAMOND
Sit-ups
Below 25 reps
26 to 29 reps
30 to 39 reps
40-49 reps
50 reps and up
Push-ups
Below 20 reps
20 to 29 reps
30 to 39 reps
40 to 49 reps
50 reps and Up
5-minute
Step Test
Passed
Failed
Not PFT-1 ready,
did not complete
Barely passed, very
exhausting
Passed, but test
seemed tough
Passed easily, felt
good
Passed very easily, not
a challenge
Based on the results of your self-assessment, use the rating scale below to check the box that best represents your
current level of confidence in passing the upcoming Pre-employment Fitness Test-1.
I am not confident I would pass
I am fairly confident I would pass
I am very confident I would pass
Name (printed): Signature: Date:
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Day 2 Tuesday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Muscular endurance and strength training circuit set-up and protocol review:
Complete 2 circuits with no rest between exercises and 1 minute rest between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Push-ups: 15 reps
• Sit-ups: 20 reps
• Squats: 20 reps
•
Rowers: 10 reps, slow and controlled
10
3. Cool down and stretch
5
Day 3 Wednesday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 3 x 30/60's
• Run 3 x 60/120's
30
3. Cool down and stretch
5
Day 4 Thursday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 2 circuits with no rest between exercises and a 1 minute rest between circuits
• Chin-up or pull-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Wide push-ups: 15 reps
• Abdominal crunch: 30 reps
• Lunge: 20 reps (10 on each leg)
• Skydivers: 10 reps, slow and controlled
10
3. Cool down and stretch
5
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Day 5 Friday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• Run for 10 min at a minimum 5.3 mph pace
• Bike for 15 min at 70-80 percent heart rate max (see page 43 for more info on heart rates)
• Elliptical or stair step for 15 min at 70-80 percent heart rate max
40
3. Cool down and stretch
5
Week 2
Day 6 Monday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2.Complete 2 circuits with no rest between exercises and a 1 minute rest between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang at 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Push-ups: 15 reps
• Sit-ups: 20 reps
• Squats: 20 reps
• Rowers: 10 reps, slow and controlled
10
3. Cool down and stretch
5
Day 7 Tuesday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 3 x 30/60's
•
Run 3 x 60/120's
30
3. Cool down and stretch
5
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Day 8 Wednesday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 2 circuits with no rest between exercises and a 1 minute rest between circuits
• Chin-up or pull-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Wide push-ups: 15 reps
• Abdominal crunch: 30 reps
• Lunge: 20 reps (10 on each leg)
• Skydivers: 10 reps, slow and controlled
10
3. Cool down and stretch
5
Day 9 Thursday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• Run for10 minutes at a minimum 5.3 mph pace
• Bike for 15 minutes at 70-80 percent heart rate max
• Elliptical or stair step for 15 minutes at 70-80 percent heart rate max
40
3. Cool down and stretch
5
Day 10 Friday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Muscular endurance and strength training circuit :
Complete 2 circuits with no rest between exercises or between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Push-ups: 15 reps
• Sit-ups: 20 reps
• Squats: 20 reps
• Rowers: 10 reps, slow and controlled
15
3. Cool down and stretch
5
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Week 3
Day 11 Monday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 4 x 30/60's
• Run 4 x 60/120's
35
3. Cool down and stretch
5
Day 12 Tuesday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 2 circuits with no rest between exercises or circuits
• Pull-up or chin-up or pull-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 8 line touches/crosses as quickly as possible
• Push-ups: 20 reps
• Sit-ups: 25 reps
• Squats: 25 reps
• Rowers: 10 reps, slow and controlled
10
3. Cool down and stretch
5
Day 13 Wednesday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• Run for 15 minutes at a minimum 5.3 mph pace
• Bike for 10 minutes at 70-80 percent heart rate max
• Elliptical or stair step for 10 minutes at 70-80 percent heart rate max
35
3. Cool down and stretch
5
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Day 14 Thursday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 2 circuits with no rest between exercises or circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Push-ups: 20 reps
• Sit-ups: 25 reps
• Squats: 25 reps
• Rowers: 10 reps, slow and controlled
15
3. Cool down and stretch
5
Day 15 Friday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 4 x 30/60's
• Run 4 x 60/120's
35
3. Cool down and stretch
5
Week 4
Day 16 Monday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises and a 1 minute rest between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Push-ups: 18 reps
• Sit-ups: 20 reps
• Squats: 25 reps
• Rowers: 15 reps, slow and controlled
15
3. Cool down and stretch
5
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Day 17 Tuesday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• Run for 15 minutes at a minimum 6.0 mph pace
• Bike for 10 minutes at 70-80 percent heart rate max
•
Elliptical or stair step for 10 minutes at 70-80 percent heart rate max
35
3. Cool down and stretch
5
Day 18 Wednesday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises and a 1 minute rest between circuits
• Chin-up or pull-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 8 line touches/crosses as quickly as possible
• Wide push-ups: 15 reps
• Abdominal crunch: 30 reps
• Lunge: 20 reps (10 on each leg)
•
Skydivers: 15 reps, slow and controlled
10
3. Cool down and stretch
5
Day 19 Thursday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2 Cardiorespiratory training
• Run for 15 minutes at a minimum 6.0 mph pace
• Bike for 15 minutes at 70-80 percent heart rate max
•
Elliptical or stair step for 10 minutes at 70-80 percent heart rate max
40
3. Cool down and stretch
5
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
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Day 20 Friday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises and a 1 minute rest between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 8 line touches/crosses as quickly as possible
• Push-ups: 20 reps
• Sit-ups: 25 reps
• Squats: 25 reps
• Rowers: 15 reps, slow and controlled
15
3. Cool down and stretch
5
Week 5
Day 21 Monday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 5 x 30/60's
• Run 5 x 60/120's
40
3. Cool down and stretch
5
Day 22 Tuesday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises or between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 8 line touches/crosses as quickly as possible
• Push-ups: 20 reps
• Sit-ups: 25 reps
• Squats: 25 reps
• Rowers: 15 reps, slow and controlled
15
3. Cool down and stretch
5
BORDER PATROL PRE-EMPLOYMENT FITNESS TEST-1 PHYSICAL READINESS PROGRAM
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Day 23 Wednesday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• Run for 20 minutes at a minimum 6.0 mph pace
• Bike for 10 minutes at 75-85 percent heart rate max
•
Elliptical or Stair Step for 10 minutes at 75-85 percent heart rate max
40
3. Cool down and stretch
5
Day 24 Thursday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises or between circuits
• Chin-up or pull-up: 1-5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Wide push-ups: 20 reps
• Abdominal crunch: 30 reps
• Lunge: 20 reps (10 on each leg)
• Skydivers: 15 reps, slow and controlled
15
3. Cool down and stretch
5
Day 25 Friday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 5 x 30/60's
• Run 5 x 60/120's
40
3. Cool down and stretch
5
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Week 6
Day 26 Monday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises or between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side Steps: 8 line touches/crosses as quickly as possible
• Push-ups: 20 reps
• Sit-ups: 25 reps
• Squats: 25 reps
•
Rowers: 15 reps, slow and controlled
15
3. Cool down and stretch
5
Day 27 Tuesday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• 5-minute step test, 14-inch bench at 120 steps/min
• Run 5 x 30/60's
• Run 5 x 60/120's
40
3. Cool down and stretch
5
Day 28 Wednesday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises or between circuits
• Chin-up or pull-up: 1-5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 10 line touches/crosses as quickly as possible
• Wide push-ups: 20 reps
• Abdominal crunch: 30 reps
• Lunge: 20 reps (10 on each leg)
• Skydivers: 15 reps, slow and controlled
15
3. Cool down and stretch
5
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Day 30 Friday
Objective: To develop muscular endurance, strength, and agility
Task
Time (minutes)
1. Warm-up
10
2. Complete 3 circuits with no rest between exercises or between circuits
• Pull-up or chin-up: 1 to 5 reps or flexed arm hang for 15 to 30 seconds
• Side steps: 8 line touches/crosses as quickly as possible
• Push-ups: 20 reps
• Sit-ups: 25 reps
• Squats: 25 reps
Rowers 15 reps, slow and controlled
15
3. Cool down and stretch
5
REST OVER THE WEEKEND AND GET MOTIVATED FOR YOUR POST PFT-1 ASSESSMENT MONDAY!
Day 29 Thursday
Objective: To develop cardiorespiratory fitness
Task
Time (minutes)
1. Warm-up
10
2. Cardiorespiratory training
• Run for 20 minutes at a minimum 6.0 mph pace
• Bike for 10 minutes at 75-85 percent heart rate max
• Elliptical or stair step for 15 minutes at 75-85 percent heart rate max
50
3. Cool down and stretch
5
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Day 31 Monday
Objective: To assess your physical abilities and to evaluate your level of readiness for the PFT-1
Task
Time (minutes)
1. Warm-up
10
2. PFT-1 self-assessment set up and test protocol review:
• Using the PFT-1 test administration information, set up the test with the required
equipment
• Ask a friend, family member, or fitness specialist to assist you in the assessment
10
3. Complete PFT-1 self-assessment
30
4. Cool down and stretch
5
5. After you complete the PFT-1 self-assessment fill out the information below
5
Based on the results of your self-assessment, use the rating scale below to check the box that best represents
your current level of confidence in passing the upcoming Pre-Employment Fitness Test-1.
I am not confident I would pass
I am fairly confident I would pass
I am very confident I would pass
Name (printed): Signature: Date:
LEVELS OF READINESS
Test
Enter Your
Score Below
FAILED BRONZE SILVER GOLD DIAMOND
Sit-ups
Below 25 reps
26 to 29 reps
30 to 39 reps
40-49 reps
50 reps and up
Push-ups
Below 20 reps
20 to 29 reps
30 to 39 reps
40 to 49 reps
50 reps and Up
5-minute
Step Test
Passed
Failed
Not PFT-1 ready,
did not complete
Barely passed, very
exhausting
Passed, but test
seemed tough
Passed easily, felt
good
Passed very easily, not
a challenge
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PFT-1 Physical Activity Readiness Questionnaire
Regular physical activity is safe for most people. However, some individuals should check with their doctor before
they start an exercise program. To determine if you should consult with your doctor before you start exercising, please
read the following questions carefully, and answer each one honestly
.
Instructions: Please read carefully, and respond to each question below.
Yes No
□ □ 1. Has your medical provider told you that you have a heart problem or other condition that limits your
activity?
□ □ 2. In the last six months, have you had palpitations (fluttering sensations of the heart), pain, tightness, or
pressure in your chest while at rest or when you do physical activity/work/exercise?
□ □ 3. Have you ever become lightheaded or dizzy, passed out, or nearly passed out during or after exercise?
□ □ 4. Do you have a bone or joint problem that is made worse by performing physical activity/exercise or
could become worse by participating in the PFT-1 test and or training program?
□ □ 5. Do you take any prescribed or over-the-counter medications that may preclude or affect your ability to
participate in the PFT-1 training program?
□ □ 6. Do you know of any other reason (medical/physical problem, condition, or impairment) that may prevent
or affect your ability to participate in the PFT-1 training program?
If you answered “no” to all of the above questions and you are not aware of any reasons you should not participate in
an exercise program you may proceed with the training program at your own risk.
If you answered “yes” to any questions above, we recommend you consult your medical provider before participating
in any exercise program.
Appendix A
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Appendix B
Self-Assessment Protocol
Complete the following steps of the self-assessment:
Step One. Review the protocols (pgs. 22-26) and set up all equipment needed to administer
the PFT-1 protocol
Step Two. With assistance from a friend, family member, or fitness specialist, take the
PFT-1 self-assessment (page 6) and
Step Three. Document your level of readiness using the Day 1 sheet of the BPA PFT-1
Physical Readiness Program
Materials Needed
Use the materials listed to administer the BPA PFT-1:
• Narrated BPA PFT-1 Audio file found at http://www.cbp.gov/careers
• 4-inch or 5-inch foam block (candidates 5 feet 9 inches or taller use the 5-inch foam
block)
• Fitness mat or carpet floor for performing sit-ups and push-ups
• One 14-inch step bench, or 1 platform and enough risers (5 on each side) to bring the
bench to a height of exactly 14 inches.
• Stop watch
Other Requirements
1. If for any reason during the test you feel ill or you injure yourself, stop the test and seek
medical attention as needed.
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Border Patrol Agent Pre-Employment Fitness Test-1
The PFT-1 consists of three physical abilities tests.
1. Sit-up Test – you are required to complete 25 proper form sit-ups in 60 seconds.
2. Push up Test – you are required to complete 20 proper form push-ups in 60 seconds.
The foam block measures the depth of each push up. If you are under 5 feet 9 inches tall
use the 4-inch foam block and if you are 5 feet 9 inches or taller use the 5-inch foam
block.
3. Step Test – You are required to step up and down on a 14-inch step to a cadence using a
metronome sound along with a narrated voice at a rate of 120 beats per minute for five
minutes. The narrated voice gives the command, “up-up-down-down” in cadence with
the metronome sound.
Border Patrol Agent Pre-Employment Fitness Test-1 Requirements
Test
Requirement
Time
Sit-ups
25 repetitions
60 seconds
Push-ups
20 repetitions
60 seconds
5-minute Step Test
Must use a 14-inch step and stay on a
120 steps per minute cadence
5 minutes
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Border Patrol Agent PFT-1 Protocol
Set up the testing area. The narrated PFT-1 audio file can be accessed
from http://www.cbp.gov/careers with the use of an mp3 player. If you use this option, do not
stop the audio file for any reason until the PFT-1 is complete, unless an injury occurs or you
voluntarily stop. The audio file provides you with all of the instructions needed to perform each
test and includes 3-minute intervals between each test where you may choose to rest or practice
the next test. The entire PFT-1 protocol instructional video can be found
on http://www.cbp.gov/careers.
Sit-up Test
• Assume the starting or “down position” on your back with your knees bent, feet flat, and
hands behind your head, without interlocking the fingers together. Your thumbs are by
your the ears, with your elbows extended out to the sides, and your shoulder blades
touching the mat.
• Have your assistant hold your feet or ankles down with their hands, or place their knees
on the top of your shoes while holding their hands behind your heels or ankles during the
entire test.
• Your feet should be flat on the ground, with your knees bent at a 90-degree angle. This
gives you about an 18-inch separation between your heels and buttocks.
• On the command, “Go” sit up until your elbows touch your knees or your elbows break
the plane of your knees.
• Return to the starting position where your shoulder blades touch the mat. You have
completed one proper form sit-up.
• You may rest in the up position only, but the time will continue.
• If you use the audio file, it will instruct you when to start and stop.
• Count out loud or have your assistant count as each proper form sit-up is completed.
Keep in mind that when CBP test administrators test you, they will only count properly
performed sit-ups. So be honest with yourself about your test performance.
• A sit-up will not count:
o If your buttocks are raised off the mat,
o If your hands are used to pull up from the down position to the up position,
o If 1/2 sit-ups are performed (if you fail to touch your knees with your elbows or break
the plane of your knees with your elbows), or
o If your shoulder blades do not touch the mat
• The sit-up test will stop:
o When you complete 25 proper form sit-ups,
o When 60 seconds expires,
o When you stay in the down position for three seconds or more, or
o When you cannot perform any more sit-ups.
There is a 3-minute interval where instructions for the push-up test are given. You may rest or
follow the directions and practice for the next test.
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Push-up Test
• Place a 4-inch or 5-inch foam block (if you are 5 feet 9 inches or taller use the 5-inch
foam block) or if you do not have one have your assistant place their fist on the ground
directly below your sternum/chest.
• Assume the starting or “up position” with your elbows straight, hands spaced shoulder
width apart, with your thumbs aligned with the crease of the shoulders. The foam block
or fist should be directly under your chest/sternum.
• On the command, “Go” bend your elbows and drop down until the sternum touches the
foam block or fist then push back up until your elbows are straight. This completes one
proper form push-up. The body should be kept in a straight line with your feet no more
than 12 inches apart.
• You may rest in the up position only, but the time will continue. At the end of one
minute, the audio file will inform you to stop or your assistant can use a stopwatch.
• Count out loud or have your assistant do so as each proper form push-up is completed.
Keep in mind that when you are tested by a CBP test administrator, they will only count
properly performed push up, so be honest with yourself about your test performance.
• You must perform 20 proper form push-ups in 60 seconds.
• A push-up will not count if:
o Your back is sagging,
o Your buttocks are raised in the air,
o Your feet are spread wider than 12 inches apart, or
o You perform a half push-up (where you do not touch your sternum to the foam block/
fist or you do not straighten your elbows).
• The push-up test will stop:
o When you complete 20 proper form push-ups,
o When 60 seconds expires,
o When you cannot perform any more push-ups with proper form or you voluntarily
stop or,
o If one or both of your knees touch the ground.
There is a 3-minute interval period where instructions for the step test are given. You may rest
or follow the directions and practice for the next test.
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Step Test
• The step test is performed by stepping up and down on a 14-inch step to a cadence using
a metronome sound along with a narrated voice at a rate of 120 beats per minute for five
minutes.
• Step onto the bench using either your right or left foot as the lead foot, then step up with
your other foot and step down with your lead foot, followed by stepping down with your
other foot in an up-up-down-down sequence.
• The audio file (http://www.cbp.gov/careers) is narrated along with the cadence sound
(metronome) throughout the entire five minutes. You may switch your lead foot at any
time, but you must not break cadence or stop moving while doing so.
• The audio file will instruct you when to start and stop the test.
• Quickly get back in step with the cadence if you start to get off beat.
• The step test will stop:
o If you are unable to maintain the cadence in accordance with the audio file for three
consecutive sequences,
o If you are unable to maintain cadence in accordance with the audio file for a total of
six sequences within the 5-minute test,
o If you use your hands to push on your legs to assist in stepping, or
o If you voluntarily stop the test.
• If you do not complete the full 5-minute step test in cadence, record the time the test
stopped on the assessment sheet.
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Appendix C
BPA PFT Physical Readiness Program Exercise List
Warm-Up Exercises
To be performed for 5 minutes prior to any fitness training or testing. Exercises 2-6 should be completed
as a circuit. Warm-up for 30 seconds at each exercise, repeat the circuit 2 times for a total of 5 minutes.
Exercise
Description / Action / Speed
1. 440 to 880 yard jog
Perform a light jog of 440 to 880 yards or for 3-5 minutes in duration.
2. In-place Jogging
Perform an in-place jog by cycling your legs and arms in a running pattern
focusing on staying upright and not projecting your body forward or backward.
Moderate pace.
3. Cross-Country Skier
From a position of attention* step forward with your left leg, extend your left
arm forward and your right arm backward keeping your elbows straight. Jump
slightly in the air and move your right foot and right arm forward and your left
foot and left arm backward landing with both knees slightly bent, then
immediately return to starting position. Moderate pace.
4. Jumping Jacks
From a position of attention* jump slightly into the air and move your right and
left foot into a wide stance keeping your knees slightly bent. Simultaneously,
move both arms from your sides to the overhead position, keeping the arms
straight. Jump slightly again and move back to the starting position. Moderate
pace.
5. Jump Rope
From a position of attention* hold the rope handles in your hands with the rope
on the ground behind you, jump slightly into the air. Simultaneously, rotate your
wrists and bring the rope overhead, and then under your feet. Your arms and
legs are slightly bent. Additional jump rope variation can be introduced as your
skill level improves. Moderate pace.
6. Mountain Climber
From the front leaning rest position** with your left foot below the chest and
between your arms, push upward with your feet. Quickly changing the position
of your legs, then immediately return to the starting position. Fast pace.
*Position of Attention: standing upright, face forward with legs shoulder-width apart, arms extended
down at your side.
** Front Leaning Rest Position: also called the push-up position, hands on the ground, face downward,
feet together or up to 12 inches apart, straight line between the shoulder, hip, knee, and ankle, back flat.
***Supine Position: lying flat on your back with your legs straight and together, your arms are alongside
of your legs.
****Prone Position: lying flat on your stomach with your legs straight and together, your arms are
alongside of your legs.
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Flexibility
Exercises
Training
Focus
Description
Neck Rotations
Neck & upper
back
From a position of attention
*
rotate your head slowly in a circular motion
to the right. Be sure to rotate at pain-free ranges of motion. After 5
rotations, conduct the same movement to the left.
Forward &
Backward Arm
Rotations
Shoulder,
chest, arms
From a position of attention* rotate your arms in large circles forwards
and then backwards, making sure you move through the full range of
motion (ROM) in each direction. Conduct 5-10 rotations in each
direction.
Straight Arms
Behind Back
Shoulder, chest
From a position of attention* place both hands behind your back,
interlock the fingers with your palms facing each other, with elbows fully
extended. Slowly raise your arms, keeping your elbows straight and your
head upright and relaxed.
Cross Arm in
front of Chest
Shoulder, back
From a position of attention
*
place your right arm across the body; your
arm should be level with your shoulder and your elbow slightly flexed.
With your left arm, grab your right arm above the elbow and slowly pull
your arm across your chest to the end ROM. Repeat on the left side.
Overhead Arm
Pull with Trunk
Lean
Arms, back,
abdomen
From a position of attention
*
widen your stance to approximately 16
inches. Flex your right arm at the elbow and raise the elbow overhead.
Reach with your left hand and grab your right elbow, slowly pull your
right elbow behind your head and slightly toward the back. With your
legs straight, slowly lean from your waist to the left side, achieving the
end ROM. Repeat on the left side.
Rear Lunge
Hips,
quadriceps,
hamstring, low
back
From a position of attention* take an exaggerated step backward with
your right leg, touching down with the ball of your foot. Maintain
straightness of the back by keeping the abdominal muscles tight
throughout the motion. After your foot touches down, allow your body to
continue to lower. This promotes flexibility of the hip and trunk. To
advance the stretch, push your hips slowly forward and slightly arch your
back, then raise your arms starting from the thighs above the head.
Repeat on the left side.
Sit and Reach
Low back,
hamstring, calf
From the supine position
***
sit up with your upper body nearly vertical
and the legs straight, tuck your head and slowly lean forward using hip
flexion. Grab your toes or lower legs, pull or flex your toes toward your
body and pull your chest toward your thighs. Hold for 30 seconds and
then repeat.
Seated Groin
(Butterfly)
Groin
From the supine position
***
sit up with your upper body nearly vertical
and your legs straight. Flex both knees and bring the soles of your feet
together. Once together, pull them toward your body. Place your hands on
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your feet and your elbows on the legs, pull your torso slightly forward
and press your elbows down causing hip abduction (legs to open).
Spinal Twist
(Pretzel)
Abdomen, low
back, buttock
From the supine position
***
sit up with your upper body nearly vertical
and the legs straight. Flex your right knee and place your right foot to the
left side of your left knee; place the back of your left elbow on the right
side of the knee that is now bent. Place your right palm on the floor 12-16
inches behind your hips. Push your right knee to the left with your left
elbow while turning the shoulders and head to the right as far as possible.
Repeat on the left side.
Supine Knee
Flex
(knee to chest)
Low back,
buttock,
hamstring
From the supine position
***
flex your right knee and hip bringing your
thigh toward your chest. Place both hands behind your knee and continue
to pull towards your chest. Keep your left leg straight and your low back
in contact with the floor. Repeat on the left side.
Supine Low
Back and Hip
Stretch
Low back,
buttock, hips,
From the supine position
***
flex your right knee. Using your left arm,
grasp your right knee and pull your leg towards the left. Allow your
trunk to twist in the direction of your pull. Extend your right arm to your
side while you are looking to the right. Hold the stretch and try to
increase the ROM by pulling with your left arm down on your knee.
Repeat on the right side.
Side Quadriceps
Stretch
(lie on your
side)
Quadriceps,
hips
From the supine position
***
turn on your left side with both legs straight,
place your left forearm flat on the floor (45 degrees to the torso) with
your upper arm perpendicular to the floor. Flex your right leg at the knee
and move your right heel towards the buttock. Grab the front of your
ankle with your right hand and pull it toward the buttocks. Keep the back
straight and your right leg parallel to the floor. Repeat on the left side.
Low Back &
Abdominal
Arch (prone)
Low back,
abdominals,
hips,
hamstrings and
calves
From a prone position
****
extend your arms while keeping your
thighs and pelvis on the ground. Relax your back muscles while
bearing your body weight through your straight arms. Toes point to
the rear.
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Muscular Endurance and Strength Training
Workout # 1
1. Pull-up or flexed arm hang
2. Side steps
3. Push-ups
4. Sit-ups
5. Squats
6. Rowers
Exercises
Pull-up
Objective: This exercise develops strength and endurance of the upper body flexors.
Equipment: pull up bar
Starting Position: Hold the bar using an overhand grip (pronated) with your arms shoulder width
or slightly wider.
Pace: moderate and under control
Count:
1. Using your arms, shoulders and back control your body weight. Start with your arms
completely straight. Pull your body upward by bending your arms until your chin is at the
bar level. Bend at your knees to keep your feet from hitting the floor or if assistance is
necessary.
2. Keeping your body under control return to the starting position.
Check point:
• On count 1, maintain a rigid mid-section while bending your knees slightly, keep your
head in a neutral position or slightly arched.
• At the end of count 1, slowly and under control bring your body back to the start position
Safety precautions:
• Spotters grasp your shins close to your feet with both hands and apply enough constant
upward pressure to allow you to properly execute the movement.
• Elastic bands specifically designed to assist pull-ups can be used to make the pull-up
easier if you do not have the strength to do the exercise on your own.
• Avoid kipping (rapidly swinging the lower body to assist in the pull-up)
• Land carefully when releasing the bar if you are using a high bar
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Flexed Arm Hang
Objective: This exercise develops strength and endurance of your upper body flexors.
Equipment: pull up bar
Starting Position: Hold the bar using an underhand grip (palms facing you) with your arms
shoulder width or slightly wider.
Pace: moderate and under control
Count:
1. Start with your arms bent at 90 degrees. By using your arms, shoulders and back support
your entire body weight and maintain the 90-degree position of your arms for the goal
time.
Check point:
• On count 1, maintain a rigid mid-section while bending your knees slightly, keep your
head in a neutral position or slightly arched.
Safety precautions:
• Land carefully when releasing the bar if you are using a high bar
Note: Try to progress from the flexed arm hang to pull-ups once you have developed the strength to
do so.
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Side Steps
Objective: This exercise develops agility, coordination, anaerobic endurance, and explosive
power.
Set up: Place 3 lines parallel to one another on the ground 6 feet apart (see diagram below). The
distance from the first line to the last line, is 12 feet. If you cannot put down tape for the lines,
you can substitute using cones or any small object to designate were the line would be.
Starting position: Ready “athletic” position with your hands out in front of your body. Your feet
are straddling the centerline.
Pace: fast
Count (N/A):
1. Slide to the right or left, making sure your foot touches or crosses the line marked by the
cone. Plant your outside foot and change directions.
2. Slide back all the way past the middle line to the far left cone. Plant your outside foot by
touching or crossing the line and change directions.
3. Continue this pattern of sliding your feet right and left. Try to attain 8 line
touches/crosses as fast as possible for each set. (See diagram below.)
Check points:
• Do not cross your feet or turn your torso.
• Lower your body when changing directions.
Safety precautions:
• Make sure your area is free of trip and slip hazards (i.e., loose dirt, rocks, sand, and
debris). If you use cones or objects instead of taped lines, be careful not to trip over
them.
• Wear athletic footwear and practice the course before you train on it.
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Push-ups
Objective: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.
Starting position: front leaning rest position.
Pace: moderate to fast
Count:
1. Bend your elbows, lower your body until your upper arms are parallel to the ground.
Touch your chest to the 4-inch block (individuals less than 5’9” tall), or 5-inch block
(individuals 5’9” or taller) to ensure you are going deep enough.
2. Return to the starting position.
Check points:
• Your hands are directly below the shoulders, shoulder width or wider with fingers spread
(middle fingers point straight ahead).
• On counts 1 and 2 your upper arms stay close to the trunk, elbows pointing rearward.
• On count 2, straighten your elbows in a soft locked position.
• Your trunk should not sag or point upward. Your body must remain in a straight line
from the shoulder, low back, hip, knee, and ankle. To prevent sagging or upward
pointing, tighten your abdominal muscles while in the starting position and maintain this
contraction throughout the exercise. Think, “stay flat and tight”.
• Your foot/ankle should not move during the exercise, it should remain fixed, and serve as
the pivot point (fulcrum) for the movement.
Safety precautions:
• Always perform this exercise with your body in straight alignment.
• Do not arch or sway your back. Stay flat by maintaining contractions of your abdominal
and buttocks muscles throughout the exercise.
• Use a 4-inch or 5-inch foam block or soft object to touch your chest during each
repetition. This will prevent excessive range of motion at your shoulder/chest.
Additional Info:
If you cannot finish the required repetitions, stop and take a 15 to 30 second rest and finish your set. For
instance, on Day 2’s workout you are required to do 15 push-ups during each, of the 2 circuits. Let’s say
you do 7 perfect push-ups then start to falter. Stop and take a 15 to 30 seconds rest and start again. You
would then complete the remaining 8 repetitions during the next attempt or even third attempt, if needed,
in order to finish the required 15 repetitions. This is OK. The intent is that you will improve to the point
where you will not need to stop and will be able to complete all the required repetitions in good form
without stopping for all your sets. So remember, stay at the station until all repetitions for that exercise are
complete, even if it takes several sets to do so. Video Example
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Sit-ups
Objective: This exercise develops your abdominal muscles and core muscular endurance.
Starting position: Supine, hands behind head, feet flat on the floor with your knees bent at 90
degrees, and tuck your head slightly.
Pace: moderate
Count:
1. Raise your trunk off the floor by engaging your abdominal muscles and hip flexors.
Once in the up position, touch your elbows to your knees or cross the plane of your knees
with your elbows.
2. Return to the starting position with your shoulder blades touching the floor or mat.
Check points:
• At the starting position, tighten your abdominal muscles to tilt your pelvis and the lower
back toward the ground.
• Be sure to touch your shoulder blades to the ground.
• On count 1, keep your head slightly tucked, and use your abdominal muscles to pull your
trunk through the movement.
Safety precautions:
• To protect the spine, do not jerk your head forward.
• Maintain a comfortable head position and initiate the movement with your abdominal
muscles.
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Squat (parallel)
Objective: This exercise develops strength, endurance, and flexibility of the legs and hips.
Starting Position: Ready “athletic” position with your hands along the side of your body.
Pace: moderate to slow
Count:
1. Squat while leaning slightly forward at your waist, with your head up, and extend the
arms to the front, with your arms parallel to the ground.
2. Return to the starting position.
Check points:
• On count 1, maintain a flat or slightly arched back while bending simultaneously at the
knee and hip until your upper thigh is parallel to the floor, keep your head in a neutral
position
• At the end of count 1, your shoulders, knees, and balls of the feet are aligned. Your heels
should remain on the ground and your back is flat or slightly arched.
Safety precautions:
• Always perform this exercise at a moderate to slow pace.
• Do not allow your knees to go beyond the toes on count one as it increases stress to your
knees.
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Rower (back hyperextension)
Objective: This exercise develops strength of the low back, glutes, and shoulders.
Starting Position: Prone position with your arms overhead and fully extended, palms together
and on the ground and toes pointed to the rear.
Pace: slow
Count:
1. Raise your head and chest slightly while lifting your arms and pulling them rearward
while pulling your shoulder blades together. Your hands make fists as they move
toward the shoulders.
2. Return to the starting position.
Check points:
• At the starting position, your abdominal muscles are tight and your head is in line with
the spine. Your arms are in contact with the floor.
• On count 1, your forearms are parallel to the ground and slightly higher than your
trunk. Pull your arms using your back and focus on pinching your shoulder blades
together.
• On count 1, raise your head and look forward, but not skyward.
• Throughout the exercise, your legs and toes remain in contact with the ground.
Safety precautions:
• Always perform this exercise at a slow pace.
• Prevent overarching of the back by maintaining contractions of your abdominal and
buttocks muscles throughout the exercise.
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Workout # 2
• Chin-up or flexed arm hang
• Side steps
• Wide push-ups
• Ab crunch
• Lunge
• Skydivers
Chin-up or flexed arm hang
Chin-up
Objective: This exercise develops strength and endurance of your upper body flexors.
Equipment: pull up bar
Starting position: Hold the bar using an underhand grip (palms facing you) with your arms
shoulder width or slightly wider.
Pace: moderate and under control
Count:
1. Using your arms, shoulders and back control your body weight. Start with your arms
completely straight. Pull your body upward by bending your arms until your chin is at the
bar level. Bend at your knees to keep your feet from hitting the floor or if assistance is
necessary.
2. Keeping your body under control return to the starting position.
Check point:
• On count 1, maintain a rigid mid-section while bending your knees slightly, keep your
head in a neutral position or slightly arched.
• At the end of count 1, slowly and under control bring your body back to the start position
Safety precautions:
• Spotters grasp your shins close to your feet with both hands and apply enough constant
upward pressure to allow you to properly execute the movement.
• Elastic bands specifically designed to assist chin-ups can be used to make the chin-up
easier if you do not have the strength to do the exercise on your own.
• Avoid rapid kipping (jerking and kicking of the hips and feet)
• Land carefully when releasing the bar if you are using a high bar
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Flexed Arm Hang
Objective: This exercise develops strength and endurance of your upper body flexors.
Equipment: pull-up bar
Starting Position: Hold the bar using an underhand grip (palms facing you) with your arms
shoulder width or slightly wider.
Pace: moderate and under control
Count:
1. Start with your arms bent at 90 degrees. By using your arms, shoulders and back support
your entire body weight and maintain the 90-degree position of your arms for the goal
time.
Check point:
• On count 1, maintain a rigid mid-section while bending your knees slightly, keep your
head in a neutral position or slightly arched.
Safety precautions:
• Land carefully when releasing the bar if you are using a high bar
Note: Try to progress from the flexed arm hang to pull-ups once you have developed the strength to
do so.
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Side Steps
Objective: This exercise develops agility, coordination, anaerobic endurance, and explosive
power.
Set up: Place 3 lines parallel to one another on the ground 6 feet apart (see diagram below). The
distance from the first line to the last line, is 12 feet. If you cannot put down tape for the lines,
you can substitute using cones or any small object to designate were the line would be.
Starting position: Ready “athletic” position with your hands out in front of your body. Your feet
are straddling the centerline.
Pace: fast
Count (N/A):
4. Slide to the right or left, making sure your foot touches or crosses the line marked by the
cone. Plant your outside foot and change directions.
5. Slide back all the way past the middle line to the far left cone. Plant your outside foot by
touching or crossing the line and change directions.
6. Continue this pattern of sliding your feet right and left. Try to attain 8 line
touches/crosses as fast as possible for each set. (See diagram below.)
Check points:
• Do not cross your feet or turn your torso.
• Lower your body when changing directions.
Safety precautions:
• Make sure your area is free of trip and slip hazards (i.e., loose dirt, rocks, sand, and
debris). If you use cones or objects instead of taped lines, be careful not to trip over
them.
• Wear athletic footwear and practice the course before you train on it.
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Push-up (wide)
Objective: This exercise strengthens the muscles of your chest, shoulders, arms, and trunk.
Starting Position: Front leaning rest position with your hand position just outside shoulder width.
Pace: moderate
Count:
1. Bend your elbows and lower your body until your chest touches the 4-inch or 5-inch
foam block.
2. Return to the starting position.
Check points:
• Your hands are below and slightly outside the shoulders with fingers spread (middle
fingers point straight ahead).
• On counts 1 and 2, your upper arms move away from the trunk with your elbows pointing
lateral.
• On count 2, your elbows straighten but do not lock.
• The trunk should not sag. To prevent this, tighten your abdominal muscles while in the
starting position and maintain this contraction throughout the exercise.
Safety precautions:
• Always perform this exercise with the body in straight alignment.
• Do not arch or sway your back. Stay flat by maintaining contractions of your abdominal
and buttocks muscles throughout the exercise.
• Use a 4-inch or 5-inch foam block or soft object to touch your chest to during each
repetition. This will prevent excessive range of motion at your shoulder/chest.
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Abdominal Crunch
Objective: This exercise develops the abdominal muscles.
Starting position: Lie supine (on your back), hands lightly behind your head without interlocking
your fingers together, with your thumbs by your ears, feet flat on the floor with your knees bent
at 90-degrees, and your head is straight in the neutral position.
Pace: moderate to fast
Count:
1. Raise your trunk off the floor.
2. Return to the starting position.
Check points:
• At the starting position, tighten your abdominal muscles to tilt the pelvis and the lower back
toward the ground.
• On count one, use your abdominal muscles to pull your trunk through the movement.
Safety precautions:
• To protect your spine, do not jerk your head forward or overly flex your neck.
• Maintain a neutral position with your head and initiate the movement with your
abdominals.
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Lunge (forward)
Objective: This exercise promotes balance and develops leg endurance and strength.
Starting position: Position of attention with your arms extended to the sides.
Pace: slow
Count:
1. Take a step forward with your left leg, allowing your left knee to bend until your thigh is
parallel to the ground. Lean slightly forward, keeping your back slight arched.
2. Return to the starting position.
3. Repeat count 1 with the right leg.
4. Return to the starting position.
Check points:
• Keep your abdominal muscles tight throughout the motion.
• On counts 1 and 3, step straight and keep your feet facing forward. When viewed from
the front, your feet maintain their distance apart, both at the starting position and at the
end of counts 1 and 3.
• On counts 1 and 3, your rear knee may bend naturally and touch the ground (soft and
with control). The heel of the rear foot should be off the ground.
Safety precautions:
• Always perform this exercise at a slow pace.
• On counts 1 and 3, move into position in a controlled manner.
• Spring off of your forward leg to return to the starting position. Keep your back slightly
arched.
• Avoid jerking your trunk to create momentum.
• When stepping forward, ensure your knee is not forward past your toes.
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Sky Diver (back hyperextension)
Objective: This exercise develops strength of your back and shoulders.
Starting position: Prone position with your arms overhead and bent 90 degrees at the elbows,
palms flat and on the ground, and your toes pointed to the rear.
Pace: slow
Count:
1. Raise your head and chest slightly while lifting both arms upward.
2. Return to the starting position.
Check points:
• At the starting position, your abdominal muscles are tight and your head is in line with
the spine.
• On count 1, your arms are off the ground and slightly higher than the trunk.
• On count 1, raise your head to look forward but not skyward.
• Throughout the exercise, your legs and toes remain in contact with the ground.
Safety precautions:
• Always perform this exercise at a slow pace.
• Prevent overarching of the back by maintaining contractions of your abdominal and
buttocks muscles throughout the exercise.
• When raising your head and chest away from the ground, your legs and toes remain in
contact with the ground to prevent excessive stress to the spine.
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Cardiorespiratory (Cardio) Training
5-minute step test
Objective: This exercise develops cardiorespiratory (cardio) fitness. This training exercise
exactly mimics the PFT-1 5-minute step test.
Set Up:
• One 14-inch step bench, or one platform and enough risers (five on each side), to bring
the bench to a height of exactly 14 inches.
• Audio file (www.cbp.gov/careers), or metronome, or phone app that can play 120 beats
per minute tempo.
Starting Position: Ready “athletic” position standing directly in front of the step.
Pace: Fast. 120 beats per minute equates to 30 step cycles per minute
Guidance:
• Start the timer and step onto the bench using either the right or left foot as the lead foot,
followed by stepping up with the other foot. Then step down with the lead foot, followed
by stepping down with the other foot in an up-up-down-down sequence.
• The audio file (http://www.cbp.gov/careers
) is narrated along with the cadence sound
(metronome) throughout the entire five minutes. You may switch your lead foot at any
time if you wish to, but you must not break cadence or stop moving while doing so.
• The audio file will instruct you when to start and stop the test.
• If you get off beat with the cadence try to quickly get back in step.
• If you are unable to continue “on cadence” the entire 5 minutes and need to stop, take
small 15- to 30-second breaks until you develop the fitness needed to complete the entire
test without stopping.
• Remember when you actually take the PFT-1, you will fail if:
o You are off cadence for 3 consecutive sequences,
o You miss a total of 6 sequences throughout the five minutes,
o You use your hands on your thighs/legs to assist in the stepping motion during the
exercise or test. or
o You stop at all during the test
Check Points:
• Place your foot all the way on to the box on each step. Your heels should not hang off
the back.
• If you get off cadence, quickly get back on the step cadence and the “up, up, down,
down” narration.
Safety precautions:
• Make sure your area is free of trip and slip hazards and that the step is solid and stable.
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Timed Runs
The objective of the Timed Run is to develop aerobic capacity and to develop mental and
physical tolerance to running long distances and experiencing environmental stress. Steady state
(non-stop) distance running improves aerobic endurance, assists in caloric expenditure, and can
help in recovery from more intensive training days. The overall minimal goal is for you to be
able to run non-stop for at least 20 minutes at a pace at or above 6.0 mile per hour (mph) which
is equal to a 15 minute 1.5 mile pace. This will get you ready for the PFT-2 running
requirement. See video examples using the treadmill and track & road options.
Interval Running
The objective of interval training is to help develop speed and anaerobic endurance. Intervals
appropriate for you to improve physical fitness are 30/60s and 60/120s. Anaerobic endurance is
important to accomplish higher intensity bouts of work, such as foot pursuits, hands-on or
intermediate use of force, and react in emergency response situations.
The work intervals are followed immediately by an active recovery interval. So, in a 30/60
interval, you will run hard for 30 seconds and briskly walk for 60 seconds. See linked 30/60
30/60 treadmill example and 30/60 track example. In the 60/120 interval, you will run hard for
60 seconds and briskly walk for 120 seconds. See linked 60/120 treadmill example and 60/120
track example. Multiple work intervals allow you to train at and above your maximum aerobic
ability and cause the onset of fatigue many times during a single training session. Interval
running improves the resistance to fatigue of your active muscles by repeatedly exposing them to
high intensity effort. Keep in mind that your pace during these interval runs should be much
faster (at least 25 percent) than what you would do during a timed continuous run. After each
run you should be out of breath and “need” the walking time to recover before your next run. To
properly execute this training, you need a stopwatch and running area of at least 100 yards.
Low Impact Cardio Options: Biking / Elliptical / Rowing / Stair Climbing
Choose any low impact cardiorespiratory training. See video for low impact cardio options.
Perform the exercise for the required amount of time and percent of heart rate max. Below is a
heart rate chart to help you stay within your targeted zone to improve aerobic fitness. For
example, let us say you are 26 years old and the fitness training session requires you to bike for
15 minutes at 70 to 80 percent heart rate max. You will operate the bike’s resistance and pedal
speed in order to achieve a heart rate of 136 to 155 beats per minute for a goal of 15 minutes.
See additional information on how to take your exercise heart rate and to make sure you are in
your targeted zone for cardiorespiratory improvements on page 43.
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Goal heart rates using percent of heart rate max
Age
70%
75%
80%
85%
20
140
150
160
170
21
139
149
159
169
22
139
149
158
168
23
138
148
158
167
24
137
147
157
167
25
137
146
156
166
26
136
146
155
165
27
135
145
154
164
28
134
144
154
163
29
134
143
153
162
30
133
143
152
162
31
132
142
151
161
32
132
141
150
160
33
131
140
150
159
34
130
140
149
158
35
130
139
148
157
36
129
138
147
156
37
128
137
146
156
38
127
137
146
155
39
127
136
145
154
40
126
135
144
153
1. Assessing your heart rate during your
training bouts will help to ensure that the
training is safe and at an intensity level high
enough to elicit improvements in
cardiorespiratory fitness.
2. After at least 5 minutes of exercise assess
your heart rate.
3. Using your index and middle finger find
your radial artery (picture above).
4. Count the numbers of beats for 10 seconds
and multiply the number by 6 to gets beats
per minute
5. Try to keep your heart rate in the target area
identified in the daily train session, which
will be either 70 to 80 percent or 75 to 85
percent of your age predicted maximum
heart rate.
6. If your heart rate is lower than the target
range you will need to speed up or add more
resistance, if your heart rate is too high you
will need to slow down or reduce the
resistance.
7. Use the table to find your target heart rate
zone based on your age.
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Appendix D
Pre-employment and Academy Fitness Testing
Multiple Hurdle – a scoring method that is pass/fail for each test.
Border Patrol Agent (BPA)
Pre-employment Fitness Test-1
Multiple Hurdle
Pre-employment Fitness Test-2
Multiple Hurdle
Fitness Graduation Standard
Multiple Hurdle
Test
Repetitions
Time Frame
Test
Repetitions
Time Frame
Test
Repetitions
Time Frame
Sit-ups 25 1 minute Sit-ups 25 1 minute 1.5 Mile Run --- 13 minutes
Push-ups 20 1 minute Push-ups 20 1 minute
Confidence
Course
---
2 minutes and
30 seconds
14-inch
Step Test
120 steps/min 5 minutes 1.5 Mile Run --- 15 minutes 220 Yard Run --- 46 seconds
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Appendix E: Video and Image Reference Index
1
Abdominal crunch
Video 1
Video 2
2
Cross arm in front of chest
Video 1
Video 2
3
Cross-country skier
Video 1
Video 2
4
Exercise mat
Image 1
X
5
5-minute step test,
Video 1
Video 2
6
Foam blocks (4-inch and 5-inch)
Video 1
X
7
Forward & backward arm rotations
Video 1
Video 2
8
Heart rate assessment
Video 1
Video 2
9
In-place jogging
Video 1
X
10
Interval running 30/60s on track
Video 1
X
11
Interval running 30/60s on treadmill
Video 1
X
12
Interval running 60/120s on track
Video 1
X
13
Interval running 60/120s on treadmill
Video 1
X
14
Jump rope
Video 1
Video 2
15
Jumping jacks
Video 1
Video 2
16
Low back & abdominal arch (cobra)
Video 1
Video 2
17
Low impact cardiorespiratory training
Video 1
X
18
Lunge
Video 1
Video 2
19
Mountain climber
Video 1
Video 2
20
Neck rotations
Video 1
Video 2
21
Overhead arm pull with trunk lean
Video 1
Video 2
22
Pull-up bar
Image
X
23
Pull-up / chin-up / flex arm hang
Video 1
Video 2
24
Push-up (4-inch and 5-inch foam block options)
Video 1
Video 2
25
Push-up (use multiple sets if needed)
Video 1
X
26
Rear lunge
Video 1
Video 2
27
Rower
Video 1
Video 2
28
Seated groin (butterfly)
Video 1
Video 2
29
Side quadriceps stretch (lie on side)
Video 1
Video 2
30
Side step
Video 1
Video 2
31
Sit and reach
Video 1
Video 2
32
Sit-ups
Video 1
Video 2
33
Skydivers
Video 1
Video 2
34
Spinal twist (pretzel)
Video 1
Video 2
35
Squat (parallel)
Video 1
Video 2
36
Straight arms behind back
Video 1
Video 2
37
Supine knee flex (knees to chest)
Video 1
Video 2
38
Timed runs (track and road options)
Video 1
X
39
Timed runs (treadmill option)
Video 1
Video 2
40
Wide push-ups
Video 1
Video 2
41
Workout # 1 example
Video 1
X
42
Workout # 2 example
Video 1
X
