PHYSICAL FITNESS EXERCISES AND

QUALIFYING MINIMUMS

LESSON TOPIC OBJECTIVES:

Demonstrate the ability to perform

physical fitness exercises correctly.

Explain the requirements of the

Physical Fitness Test.

Explain the Physical Fitness Test

Procedures.

LESSON TOPIC OBJECTIVES : cont..

Explain the scoring of the Physical Fitness

Test.

Explain the PFT Administration procedures.

Explain the requirements for the NJROTC

Physical Fitness Ribbon.

Attempting to qualify for the Physical

Fitness Ribbon is not mandatory for

cadets; it is an optional event.

But to earn the Physical Fitness Ribbon,

you must perform to the level of

"Satisfactory" as outlined in the Cadet

Reference Manual.

Additionally, each cadet attempting to

qualify for the Physical Fitness Ribbon

must have a current sports physical and

health risk screening on file.

• A safety procedure

• Called by students or instructors

• No penalty

Training Time Out (TTO)

PFT

REQUIREMENTS

• Curl-ups

• Push-ups

• 1.0-mile run

You must score at

least "Satisfactory"

on all events.

A failure on any event

constitutes failure of

the entire PFT.

Successful PFT

Muscular Endurance

The ability to sustain muscular contractions

over a period of time without fatigue

Curl-ups

• 1-minute time limit

• May stop and rest

• Must maintain position

CURL-UP REQUIREMENTS

Percentile Scores Based on Age/Test in No. of Curl-ups in 60 seconds

Female

PERFORMANCE F13 F14 F15 F16 F17+ PERCENTILE

FOR 100 POINTS: 72 72 74 77 67 100%

Outstanding 46 47 48 45 44 85 %

Excellent 42 42 41 40 38 70 %

Good 40 40 39 37 36 60 %

Satisfactory 33 34 32 32 30 35 %

CURL-UP REQUIREMENTS

Percentile Scores Based on Age/Test in No. of Curl-ups in 60 seconds

Male

PERFORMANCE M13 M14 M15 M16 M17+ PERCENTILE

FOR 100 POINTS: 76 79 81 77 73 100%

Outstanding 53 56 57 56 55 85 %

Excellent 48 51 51 50 50 70 %

Good 45 48 49 48 46 60 %

Satisfactory 39 41 41 40 40 35 %

Push-ups

The body must be kept

tense and straight.

Scores Based on Age/Test Scores in # of Push-ups

every 3 sec.

Feet may not rest against immovable object.

Buttocks must not be raised.

Stomach must not sag.

You may stop only in the UP position.

PUSH-UP REQUIREMENTS

Percentile Scores Based on Age/Test Scores in # of Push-ups every 3 sec.

Female

PERFORMANCE F13 F14 F15 F16 F17+ PERCENTILE

FOR 100 POINTS: 28 29 38 38 31 100%

Outstanding 21 20 20 24 25 85 %

Excellent 15 12 18 19 19 70 %

Good 13 10 16 15 17 60 %

Satisfactory 8 5 11 11 14 35 %

PUSH-UP REQUIREMENTS

Percentile Scores Based on Age/Test Scores in # of Push-ups every 3 sec.

Male

PERFORMANCE M13 M14 M15 M16 M17+ PERCENTILE

FOR 100 POINTS: 54 52 54 62 64 100%

Outstanding 39 40 42 44 53 85 %

Excellent 31 30 35 36 44 70 %

Good 28 25 32 32 41 60 %

Satisfactory 20 20 25 25 30 35 %

• The ability to persist in physical

activity, which demands the use

of large amounts of oxygen

• The 1.0-mile run

Aerobic and

Cardiorespiratory Endurance

1. Check minimum time required in minutes and

seconds for your age group.

2. Any combination of running or walking is

allowed.

1.0-Mile Run

MILE RUN WALK REQUIREMENTS

Female

PERFORMANCE F13 F14 F15 F16 F17+ PERCENTILE

FOR 100 POINTS: 5:42 5:00 5:51 5:58 6:20 100%

Outstanding 8:13 7:59 8:08 8:23 8:15 85 %

Excellent 9:09 8:50 8:55 9:11 9:15 70 %

Good 9:50 9:27 9:23 9:48 9:51 60 %

Satisfactory 11:40 11:10 11:00 11:44 11:20 35 %

MILE RUN WALK REQUIREMENTS

Male

PERFORMANCE M13 M14 M15 M16 M17+ PERCENTILE

FOR 100 POINTS: 5:40 4:30 4:42 4:49 4:46 100%

Outstanding 6:50 6:26 6:20 6:08 6:06 85 %

Excellent 7:20 6:59 6:48 6:33 6:32 70 %

Good 7:41 7:19 7:06 6:50 6:50 60 %

Satisfactory 8:54 8:30 8:08 7:53 7:35 35 %

Scoring is based on

Presidential

Challenge Scoring

Percentiles. See

Cadet Reference

Manual for a detailed

breakdown by Event,

Gender, and Age:

Scoring the PFT

Cadet Challenge Performance Scoring/Ribbon Eligibility

PERFORMANCE Points PERCENTILE

Outstanding 85-100 85-100 %

Excellent 75-84 70-84 %

Good 65-74 60-69 %

Satisfactory 50-64 35-59 %

Cadet Challenge Performance Scoring/Ribbon Eligibility

PERFORMANCE Points Award

Outstanding 240 and Above Ribbon w/Gold Lamp

Excellent 210-239 Ribbon w/Silver Lamp

Good 180-209 Ribbon w/Bronze Lamp

Satisfactory 150-179 Ribbon Only

Perfect Score 295

Example of Scoring

Example 1:

Female age 15

32 Curl-Ups =

50 pts

(Satisfactory)

35 Push-Ups =

95 pts

(Outstanding)

7:00 Mile

Run/Walk =

95 pts

(Outstanding)

Total Score =

240 pts

(Outstanding)

Example of Scoring

Example 2:

Female age 17

35 Curl-Ups =

64 pts

(Satisfactory)

16 Push-Ups =

64 pts

(Satisfactory)

9:52 Mile

Run/Walk =

95 pts

(Satisfactory)

Total Score =

192 pts

(Good)

Recognition

Naval science

instructors are

encouraged to

recognize cadets

who possess a

high commitment

to physical readi-

ness and personal

excellence.

NJROTC Physical Fitness Standards

and Required Point Scores for the

Physical Fitness Ribbon are show on

page 35 of the Cadet Reference Manual.

PFT ADMINISTRATION

Frequency – twice a year, in the fall

and spring

Make-up tests – with valid medical

reason, as scheduled by the SNSI

Test failure – must wait until the

following regularly scheduled test

in the fall or spring

Requirements for bronze, silver, and

gold lamps follow.

Requirements for PFT Ribbon

The Physical Fitness ribbon will be

awarded on different levels, with only

the most recent PFT cycle counting

towards lamps worn on the ribbon.

Bronze lamp – overall point score

of "good" with minimum requirements

of satisfactory in each event

Silver lamp – overall point score

of "excellent" with minimum

requirements of satisfactory in each

event

Gold lamp – overall point score

of "outstanding" with minimum

requirements of satisfactory in each

event

Cadets who earn the PFT ribbon are

encouraged to maintain or improve

the level of physical fitness with each

consecutive PFT.

If a lamp is worn on the ribbon, it will

reflect the level of the most recent PFT.

The commander of a physical fitness

team will wear the gold anchor on the

PFT ribbon as prescribed in Unit 1 of

the Cadet Field Manual.

What minimum qualification

score must cadets earn before

they can earn the Physical

Fitness Ribbon?

The score of “SATISFACTORY”

What minimum qualification

score must cadets earn before

they can earn the Physical

Fitness Ribbon?

What is the purpose of a Training

Time Out (TTO)?

The training time out allows cadets and

instructors concerned for their

personal safety, or the safety of others,

to stop a physical fitness evolution,

correct discrepancies, and then, if

possible, continue with the

performance.

What is the purpose of a Training

Time Out (TTO)?

What function or purpose do

push-ups serve in the physical

fitness test?

The push-up test serves as an

indicator of upper torso muscular

endurance that is required for such

tasks as pushing, pulling, lifting and

carrying.

What function or purpose do

push-ups serve in the physical

fitness test?

TRUE or FALSE. Failure to meet

at least a score of “satisfactory”

for any one of the physical

fitness requirements constitutes

failure of the entire physical

fitness test regardless of the

points earned.

TRUE.

TRUE or FALSE. Failure to meet

at least a score of “satisfactory”

for any one of the physical

fitness requirements constitutes

failure of the entire physical

fitness test regardless of the

points earned.

What device recognizes

outstanding physical fitness

performance?

The gold lamp

What device recognizes

outstanding physical fitness

performance?

How do cadets achieve a ribbon

with a silver lamp?

They have to achieve an overall

point score of “excellent” and

achieve the minimum requirements

to be satisfactory in each event.

How do cadets achieve a ribbon

with a silver lamp?