For this year’s PFA cycle, as in the past, the assessment includes Physical Readiness Testing (PRT) and Body Composition Assessment (BCA), with Sailors having the option of completing a 1.5-mile run, a 500-yard swim, or a 12-minute fixed-time test on the elliptical trainer or stationary bike, burning as many calories as possible on either machine. Sailors must also do a set number of push-ups and sit-ups, depending on their age and gender.

As of Jan. 1, 2011, the requirements for Sailors who opt to take the bike test must use a more vigorous calorie conversion equation, equating the activity to a 1.5-mile run, according to NAVADMIN 256⁄10 announced Aug. 10.

Also making requirements more stringent, according to NAVADMIN 073⁄09, as of March 2009, active-duty Sailors who have had three or more PFA failures in the last four years may not re-enlist, transfer or extend their service without a waiver from the Navy Personnel Command.

‘‘If anyone has three failures in a four-year period, they run the risk of being administratively separated,” said Chief Hospital Corpsman Leonardo Carbonel, head of National Naval Medical Center’s PFA Office.

Sailors who have failed once or twice are also ineligible for promotion, advancement or frocking until they pass a monthly Fitness Enhancement Program (FEP), said Hospital Corpsman 3rd Class Dennis Colvario, who works in the PFA Office at NNMC. Sailors are enrolled in FEP between cycles, giving them a chance to re-test in their next cycle.

A Sailor’s first failure is documented in their military record and the Physical Readiness Information Management System (PRIMS), which contains their PFA information, said Colvario. PRIMS data is reviewed as part of the advancement and promotion process, according to NAVADMIN 073⁄09.

It’s important to remain fit not only for readiness testing, but on a daily basis so Sailors are prepared in a moment’s notice to meet the mission, said Carbonel.

‘‘If you’re in the military, passing the PFA is part of your job description,” said Colvario. ‘‘Passing the PFA is proof you’re able to do your job and you’re operationally ready to deploy.”

To remain fit and ready, Colvario said Sailors should exercise regularly and be ready to take the PRT at any given time. To gear up for the PFA cycle, he suggests amping up their work-out routine within a month prior.

‘‘For the run, they should do sprints and interval training,” said Colvario. ‘‘If they choose swimming, they should swim on a consistent basis, increasing time and speed.”

Sailors who decide to test on the bike or elliptical should practice in 12-minute intervals, working hard to increase the amount of calories they burn each time.

For more information about physical readiness and policies, visit www.navy-prt.com or www.npc.na-vy.mil.