PHYSICAL FITNESS

1. PHYSICAL FITNESS

2. POLICY • DoD POLICY STATES THAT ALL SERVICE MEMBERS MUST POSSESS THE FOLLOWING TO SUCCESSFULLY PERFORM THEIR MISSION: • CARDIO-RESPIRATORY ENDURANCE • MUSCULAR STRENGTH AND ENDURANCE • WHOLE BODY FLEXIBILITY • YOUR CONDITIONING EFFECTS OVERALL READINESS AND MISSION EFFECTIVENESS

3. NAVY FITNESS GOALS • CREATE A CULTURE OF FITNESS TO ENHANCE A MEMBER’S ABILITY TO COMPLETE TASKS THAT SUPPORT THE COMMAND’S MISSION • COMMANDING OFFICERS WILL: • CONDUCT THREE MODERATE TO MODERATELY HIGH INTENSITY PHYSICAL TRAINING SESSIONS PER WEEK • SESSIONS WILL BE A MINIMUM OF 40 MINUTES IN LENGTH AND INCLUDE WARM-UP, AEROBIC ACTIVITY, AND COOL-DOWN

4. THE CO’S PROGRAM WILL • INCREASE AND MAINTAIN CARDIO-RESPIRATORY FITNESS • MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY • REDUCE EXCESS BODY FAT • PROMOTE YEAR-ROUND FITNESS AND HEALTH • PROVIDE NUTRITIONAL GUIDANCE

5. MARINE CORPS FITNESS GOALS • COMBAT CONDITIONING • HEALTH • FITNESS • UNIT COHESION • THE FITNESS PROGRAM WILL NOT FOCUS EXCLUSIVELY UPON THE SEMI-ANNUAL PHYSICAL FITNESS TEST

6. MARINE CORPS FITNESS GOALS • CONTRIBUTE TO HEALTH & WELL-BEING • PREPARE A MARINE TO PERFORM DUTIES IN GARRISION AND COMBAT • DEVELOP A RESERVE LEVEL OF ENDURANCE TO ENHANCE THE CHANCE OF SUCCESS IN COMBAT • INCREASE AN INDIVIDUAL’S SELF-CONFIDENCE & DESIRE TO EXCEL, THEREBY ENHANCING THE UNIT’S OVERALL DISCIPLINE, MORALE, ESPRIT DE CORPS, AND COMBAT READINESS

7. OFFICER CANDIDATES IN NROTC • PHYSICAL CONDITIONING IS A MEASURE OF SELF-DISCIPLINE, SELF-RELIANCE, AND COMMITMENT TO SERVICE AS AN OFFICER • A PNS MAY NOT REQUIRE THAT ALL YOUR PHYSICAL FITNESS TRAINING BE SUPERVISED • DO NOT RELY SOLELY UPON YOUR UNIT’S PHYSICAL FITNESS PROGRAM TO ATTAIN THE STANDARDS NECESSARY FOR CREDIBLE SERVICE AS AN OFFICER • THE COMMAND & MIDSHIPMAN SHARE RESPONSIBILITY FOR FITNESS

8. OFFICER CANDIDATES IN NROTC • FAILURE TO MEET FITNESS STANDARDS COULD RESULT IN DISENROLLMENT FROM YOUR COMMISSIONING PROGRAM • FAILURE TO MEET FITNESS STANDARDS COULD RESULT IN THE WITHHOLDING OF YOUR OFFICER APPOINTMENT • QUESTIONS

9. PHYSICAL FITNESS • DEFINITION: THE NAVY AND MARINE CORPS CONSIDER PHYSICAL FITNESS TO BE THE ABILITY OF A SAILOR OR MARINE TO MEET THE PHYSICAL DEMANDS OF ANY COMBAT OR DUTY SITUATION WITHOUT UNDUE FATIQUE

10. PHYSICAL FITNESS COMPONENTS • STRENGTH: THE ABILITY TO MOVE THE BODY THROUGH RESISTANCE • MANY ASSOCIATE STRENGTH TRAINING WITH PROGRESSIVE RESISTANCE EXERCISES USING WEIGHTS AND MACHINES • THE ABILITY TO EFFECTIVELY HANDLE THEIR OWN BODY WEIGHT IS A PREREQUISITE BEFORE INTEGRATING STRENGTH TRAINING WITH MACHINES INTO YOUR FITNESS PROGRAM • YOU CAN MEET THIS BASIC PREREQUISITE IF YOU FOLLOW THE PRINCIPLES OF PHYSICAL CONDITIONING

11. TYPES OF STRENGTH TRAINING • GENERAL: STRENGTHENS THE MUSCULAR SYSTEM BY FOCUSING ON A FULL-BODY WORKOUT FOR STRENGTH AND SIZE • MAJOR MUSCLE GROUPS ARE EXERCISED WITHOUT A SPECIFIC TASK OR FUNCTIONAL GOAL • THIS TRAINING CONTRIBUTES TO OVERALL HEALTH

12. TYPES OF STRENGTH TRAINING • SPECIFIC: THIS TYPE OF TRAINING IS TASK SPECIFIC • EXAMPLE: AN AO2 (AVIATION ORDINANCEMAN) MAY WANT TO FOCUS UPON THOSE MUSCLES THAT HELP HIM MOVE AND PLACE ORDNANCE ON AIRCRAFT • EXAMPLE: A MARINE THAT KNOWS HE WILL BE OPERATING IN MOUNTAINOUS TERRAIN MAY WANT TO SPECIFICALLY INCREASE LOWER BODY STRENGTH

13. PHYSICAL FITNESS COMPONENTS • ENDURANCE: TWO TYPE OF ENDURANCE CONDITIONING THAT YOU SHOULD INCORPORATE INTO YOUR PHYSICAL FITNESS PROGRAM • AEROBIC (WITH OXYGEN) ENDURANCE: PHYSICAL DEMANDS THAT ARE SUB-MAXIMAL, OR NOT AN “ALL-OUT” EFFORT, LASTING MORE THAN 3 – 5 MINUTES • DISTANCE RUNNING AND ROAD MARCHING • ANAEROBIC (WITHOUT OXYGEN) ENDURANCE: PHYSICAL DEMANDS THAT ARE HIGH INTENSITY AND OF A SHORTER (LESS THAN 2 – 3 MINUTES) DURATION. • WEIGHTLIFTING (MUSCLES EXPERIENCE A BURNING SENSATION) AND RUNNING SHORT, QUICK DISTANCES (INTERVAL OR SPRINT TYPE TRAINING).

14. PHYSICAL FITNESS COMPONENTS • MOBILITY:A SOUND CONDITIONING PROGRAM DOES NOT FOCUS SOLELY UPON STRENGTH AND ENDURANCE TRAINING • MOBILITY CONDITIONING IS GEARED TOWARD IMPROVING QUALITY OF MOVEMENT • THIS DEPENDS ON IMPROVING AND MAINTAINING • FLEXIBIILTY • STABILITY • BALANCE • AGILITY • COORDINATION • POWER • SPEED • ALWAYS ENSURE YOU PROPERLY WARM-UP AND COOL-DOWN (STRETCH)

15. PRINCIPLES OF PHYSICAL CONDITIONING • PROGRESSION: INCORPORATE A SYSTEMATIC MEANS TO INCREASE TRAINING LOAD • INCREASE TIME OR INTENSITY LEVEL • REGULARITY: TRAINING MUST BE CONSISTENT. A MINIMUM 3-5 SESSION PER WEEK • OVERLOAD: AS YOU CONDITION YOU WILL ADAPT • INCREASE INTENSITY LEVEL

16. PRINCIPLES OF PHYSICAL CONDITIONING • VARIETY: VARY YOUR CONDITIONING PROGRAM • INTRODUCE NEW ACTIVITIES • YOU WILL MAINTAIN INTEREST • YOUR BODY WON’T ADAPT • RECOVERY: BE PROGRESSIVE & ALLOW FOR ADEQUATE RECOVERY TIME • TOO MUCH STRESS CAUSES COUNTERPRODUCTIVE INJURY • BALANCE: FOCUS ON THE THREE FITNESS COMPONENTS • SPECIFICITY: IF YOU WANT TO BE A BETTER RUNNER—RUN, ETC.

17. REVIEW

18. TARGET HEART RATE • EXERCISE • BODY SPEEDS UP • HEART SPEEDS UP • HOW MUCH SPEEDING UP IS SAFE? • COMPUTE A MAXIMAL TARGET HEART RATE BY: • SUBTRACTING YOUR AGE FROM 220 • MULTIPLY THIS BY 60% AND 70% • THIS GIVES YOU THE TARGET HEART RATE TO SUSTAIN DURING AEROBIC EXERCISE • MONITOR BY REGULARLY TAKING YOUR PULSE

19. TIME SPENT ON EXERCISE • THE MINIMUM TIME SPENT (AT YOUR TARGET HEART RATE) ON EXERCISE FOR BEGINNERS IS: • AEROBIC ACTIVITY: 20 TO 30 MINUTES FOR OPTIMAL IMPROVEMENT • STRENGTH TRAINING: 3 TO 8 REPETITIONS PER SET OF EXERCISE FOR… • STRENGTH ENDURANCE: 12 OR MORE REPETITIONS PER SET OF EXERCISE FOR… • FLEXIBILITY: FOLLOWING ADEQUATE WARM-UP, HOLD STRETCH 10 – 15 SECONDS, 30 – 60 SECONDS DURING COOL DOWN

20. RUNNING/BRISK WALKING SWIMMING CYCLING STAIR-CLIMBING JUMPING AEROBIC DANCE/STEP ROWING SKATING X-COUNTRY SKIING CARDIOVASCULAR FITNESS ACTIVITIES CARDIOVASCULAR FITNESS ACTIVITIES ARE CONTINUOUS, RHYTHMIC, AND INVOLVE LARGE MUSCLE GROUPS

21. MUSCULAR STRENGTH & ENDURANCE ACTIVITIES • RECOMMENDED ACTIVITIES • FREE WEIGHT LIFTING • RESISTANCE MACHINES WORKOUTS • CALISTHENICS • DON’T LIMIT YOURSELF TO THESE ACTIVITIES

22. TRAINING SESSIONS • 5 – 10 MINUTES OF WARM-UP • AEROBIC EXERCISE (30 – 40 MINUTES) • HEART RATE IN THE ZONE! • FLEXIBILITY EXERCISES • MUSCULAR STRENGTH AND ENDURANCE CONDITIONING • COOL-DOWN ACTIVITIES

23. WARM-UP & COOL-DOWN ACTIVITIES • WALK/JOB • WHOLE BODY CALISTHENICS • BODY SEGMENT CALISTHENICS

24. DISCUSSION • WHAT WE’VE DISCUSSED ARE ONLY THE BASICS OF A SOUND CONDITIONING PROGRAM • YOU’RE ONLY LIMITED BY SELF-DISCIPLINE, IMAGINATION, AND RESOURCES • FOCUS ON TOTAL BODY DEVELOPMENT

25. U.S. NAVY PHYSICAL FITNESS ASSESSMENT • PURPOSE: TO PROVIDE PERSONNEL WITH GOALS TO PROMOTE THEIR BASIC PHYSICAL FITNESS, HEALTH AND READINESS • PROVIDE UNIT COMMANDERS AND OICs WITH A MEANS TO ASSESS THE GENERAL FITNESS OF THE MEMBERS OF THEIR COMMAND

26. THE PFA • PHYSICAL ACTIVITY RISK FACTOR SCREENING QUESTIONAIRE • BODY COMPOSITION ASSESSMENT • PHYSICAL READINESS TEST (PRT)

27. PHYSICAL ACTIVITY RISK FACTOR SCREENING QUESTIONAIRE • COMPLETED 10 WEEKS PRIOR TO EACH SCHEDULED PRT • PROVIDES AMPLE TIME FOR ANY REQUIRED MEDICAL EVALUATIONS • DOCUMENTS THAT MEMBER WAS GIVEN PROPER NOTICE OF UPCOMING PRT

28. BODY COMPOSITION ASSESSMENT • HEIGHT AND WEIGHT SCREENING • BODY FAT ESTIMATION USING CIRCUMFERENCES OF BODY PARTS • UPPER ALLOWABLE LIMITS FOR U.S. NAVY MEMBERS

29. PHYSICAL READINESS TEST (PFA) • PRT HAS THE FOLLOWING EVENTS • THE SIT-REACH • THE CURL-UP • THE PUSH-UP • THE 1.5 MILE RUN/WALK OR 500 YEAR/450 METER SWIM

30. THE SIT-REACH • ENSURE PROPER WARM-UP & STRETCHING • SIT ON DECK, LEGS EXTENDED, KNEES SLIGHTLY FLEXED, FEET TOGETHER, & TOES POINTED UP. SHOES ARE OPTIONAL • REARCH SLOWLY FORWARD AND TOUCH TOES WITH FINGERTIPS OF BOTH HANDS SIMULTANEOUSLY • HOLD THE REACH FOR ONE SECOND • DO NOT BOUNCE OR LUNGE

31. CURL-UPS • CONDUCTED WITH A PARTNER ON A LEVEL SURFACE. SHOES ARE OPTIONAL • FLAT ON BACK, KNEES BENT, HEELS ABOUT 10 INCHES FROM BUTTOCKS • ARMS FOLDED ACROSS & TOUCHING CHEST • HANDS TOUCH UPPER CHEST OR SHOULDERS • FEET HELD TO THE FLOOR BY PARTNER’S HANDS • TIMER SIGNALS START OF 2-MINUTE EVENT

32. CURL-UPS • CURL BODY UP, TOUCHING ELBOWS TO THIGHS WHILE KEEPING HANDS IN CONTACT WITH THE CHEST OR SHOULDERS • AFTER TOUCHING ELBOWS TO THIGHS, LIE BACK, TOUCHING LOWER EDGE OF SHOULDER BLADES TO DECK • PARTICIPANTS MAY REST IN EITHER THE UP OR DOWN POSITION

33. CURL-UPS • CURL-UPS ARE REPEATED CORRECTLY AS MANY TIMES AS POSSIBLE IN TWO MINUTES • PARTNER MONITORS FORM • THE EVENT IS ENDED IF A PARTICIPANT: • LOWERS LEGS • RAISES FEET OF DECK • LIFTS BUTTOCKS OFF DECK • FAILS TO KEEP ARMS FOLDED ACROSS & TOUCHING THE CHEST • FAILS TO KEEP HANDS IN CONTACT WITH CHEST OR SHOULDERS

34. PUSH-UPS • PERFORMED WITH A PARTNER ON A SMOOTH, FLAT SURFACE • SHOES ARE OPTIONAL • PERFORMED AS FOLLOWS: • HANDS PLACED ON DECK, DIRECTLY BENEATH THE SHOULDERS • BOTH FEET TOGETHER ON THE DECK • BACK, BUTTOCKS, AND LEGS ARE STRAIGHT • MUST REMAIN SO THROUGHOUT THE TEST • TIMER SIGNALS START

35. PUSH-UPS • PARTICIPANTS LOWER THE WHOLE BODY AS A SINGLE UNIT BY BENDING THE ELBOWS UNTIL THE UPPER ARMS, SHOULDERS, AND LOWER BACK ARE ALIGNED AND PARALLEL TO THE DECK • PARTICIPANTS RETURN TO THE STARTING POSITION BY EXTENDING THE ELBOWS, RAISING THE BODY AS A SINGLE UNIT UNTIL THE ARMS ARE STRAIGHT

36. PUSH-UPS • PARTICIPANTS MAY REST ONLY IN THE UP POSITION WHILE MAINTAINING THE ARMS, BACK, BUTTOCKS, AND LEGS IN THE STRAIGHT • PUSH-UPS ARE REPEATED CORRECTLY AS MANY TIMES AS POSSIBLE IN TWO MINUTES • PARTNER MONITORS FORM AND COUNTS • THE EVENT IS ENDED IF THE PARTICIPANT: • TOUCHES THE DECK WITH ANY PART OF THEIR BODY EXCEPT HANDS AND FEET • RAISES ONE OR BOTH FEET OR HANDS OFF THE DECK • FAILS TO MAINTAIN BACK, BUTTOCKS, AND LEGS STRAIGHT FROM HEAD TO TOE

37. 1.5 MILE RUN/WALK • RUNNING OR WALKING 1.5 MILES AS QUICKLY AS POSSIBLE • ANY COMBINATION OF RUNNING AND WALKING IS ALLOWED TO COMPLETE THE EVENT • CONDUCTED ON A TRACK OR OUTDOOR COURSE WHERE THE SURFACE IS DEEMED FLAT AND SOLID • MAY BE CONDUCTED ON A TREADMILL • CHECK OPNAVINST FOR GUIDANCE

38. 500 YARD/450 METER SWIM • PROPER FACILITIES MUST BE AVAILABLE • 25 OR 50 METER POOL • ANY SWIM STROKE AND TURN MAY BE USED • BEGIN TEST IN WATER • YOU CAN PUSH OFF SIDE DURING TURNS • YOU CAN REST BY HOLDING SIDE, STANDING, OR TREADING WATER • GOGGLES, FACE MASK, CAPS OKAY • NO WETSUITS, FINS, SNORKELS, FLOATATION OR OTHER DEVICES

39. GRADING THE PRT • TO PASS THE PRT, YOU MUST MEET OR EXCEED THE “PROBATIONARY PERFORMANCE STANDARDS FOR • CURL-UPS • PUSH-UPS • RUN OR SWIM • ANYONE WHOSE OVERALL PRT SCORE IS PROBATIONAARY SHALL JOIN INDIVIDUALS WHO FAILED THE PFA IN THE COMMAND’S FITNESS ENHANCEMENT PROGRAM • AN OVERALL SCORE OF “45” IS PROBATIONARY FOR BOTH MALES AND FEMALES

40. GRADING THE PRT • THE PRT SCORING SYSTEM ASSIGNS POINTS BASED ON PERFORMANCE CATEGORIES AND LEVELS • SCORES FROM THE CURL-UP, PUSH-UP, RUN/WALK OR SWIM CATEGORIES ARE TOTALED AND THEN AVERAGED • TOTAL SCORES ARE NOT ROUNDED UP

41. GRADING THE PRT • EVENT STANDARDS ARE ESTABLISHED FOR 5-YEAR AGE INTERVALS FOR BOTH SEXES • 17 – 19 YEARS OF AGE • 20 – 24 YEARS OF AGE • 25 – 29 YEARS OF AGE • THE INTERVALS EXTEND UP TO 65-PLUS YEARS OF AGE

42. GRADING THE PRT • A CATEGORY AND LEVEL SCORE IS NOT ACHIEVED UNTIL THE TOTAL MINIMUM POINTS CORRESPONDING TO THAT PARTICULAR CATEGORY AND LEVEL ARE ATTAINED • MEMBERS MUST PERFORM ALL THREE EVENTS TO ATTAIN A PRT • IF MEDICALLY WAIVED FROM AN EVENT, YOU ARE NOT ASSIGNED AN OVERALL SCORE

43. OVERALL (AVERAGED) PRT SCORE: CATEGORY LEVEL POINTS Outstanding High 100 Outstanding Medium 95 Outstanding Low 90 Excellent High 85 Excellent Medium 80 Excellent Low 75 Good High 70 Good Medium 65 Good Low 60 Satisfactory High 55 Satisfactory Medium 50 Probationary 45

44. PRT FAILURE • FAILURE TO MEET SATISFACTORY REQUIREMENTS IN ANY EVENT, OTHER THAN THE SIT-REACH, CONSTITUTES FAILURE OF THE PRT • REGARDLESS OF OVERALL SCORE • IF MEMBER ATTEMPTS AND FAILS A CARDIO EVENT, IT IS CONSIDERED A PRT FAILURE • A DIFFERENT CARDIO EVENT MAY NOT BE ATTEMPTED, AND IS NOT AUTHORIZED • EXAMPLE: A WHO MEMBER FAILS 1.5 MILE RUN CANNOT PARTICIPATE IN THE SWIMMING EVENT

45. PRT FAILURE • A MEMBER’S INABILITY TO TOUCH HIS/HER TOES AND HOLD FOR ONE SECOND DOES NOT CONSTITUTE A FAILURE OF THE PRT • THE MEMBER WILL PARTICIPATE IN THE COMMAND FITNESS ENHANCEMENT PROGRAM TO IMPROVE FLEXIBILITY

46. USMC PHYSICAL FITNESS TEST (PFT) • PURPOSE: MEASURES THE COLLECTIVE LEVEL OF PHYSICAL FITNESS MARINE CORPS WIDE. • IT IS A MEASUREMENT OF GENERAL FITNESS, VICE COMBAT READINESS AND UNIT/MOS CAPABILITY • UNITS ARE RESPONSIBLE FOR TESTING THEIR MARINES FOR COMBAT FITNESS AND READINESS AS IT PERTAINS TO THEIR UNIT’S MISSION

47. USMC PHYSICAL FITNESS TEST (PFT) • THE THREE PFT EVENTS ARE DESIGNED TO TEST: • STRENGTH & STAMINA OF THE UPPER BODY • MIDSECTION AND LOWER BODY • EFFICIENCY OF THE CARDIOVASCULAR SYSTEM

48. USMC PHYSICAL FITNESS TEST (PFT) • THE PFT INCLUDES: • PULL-UPS/MALE FLEXED-ARM HANG/FEMALE • ABDOMINAL CRUNCHES (CURL-UPS) • 3-MILE TIMED RUN

49. PULL-UP • GOAL IS FOR THE MARINE TO EXECUTE AS MANY ACCURATE AND COMPLETE PULL-UPS BEFORE DROPPING OFF THE BAR • PROCEDURES: • NOT A TIMED EVENT • PULL-UP BAR IS GRASPED WITH BOTH PALMS FACING EITHER FORWARD OR TO THE REAR • CORRECT STARTING POSITION BEGINS WHEN THE MARINE’S ARMS ARE FULLY EXTENDED BENEATH THE BAR, FEET ARE FREE FROM TOUCHING THE GROUND, AND THE BODY IS MOTIONLESS

50. PULL-UP • THE MARINE’S LEGS MAY BE POSITIONED IN A STRAIGHT OR BENT POSITION, BUT MAY NOT BE RAISED ABOVE THE WAIST • ONE REPETITION CONSISTS OF RAISING THE BODY WITH THE ARMS UNTIL THE CHIN IS ABOVE THE BAR, AND THEN LOWERING THE BODY UNTIL THE ARMS ARE FULLY EXTENDED • REPEAT THE EXERCISE • THE MARINE CANNOT REST HIS CHIN ON THE BAR