Physical Fitness Program

One of the major goals of the NJROTC Program is to instill within cadets an appreciation for the benefits of physical exercise and a desire to develop a personal physical fitness program to remain fit for life.   Toward that end cadets participate in physical fitness training one class period per week.  The class period will start with the Cadet Corps Daily 7 Exercises and proceed with an organized sports game/activity. Once per semester cadets will be provided an opportunity to participate in the Cadet Challenge and earn awards for specific levels of achievement.

The Cadet Challenge:

1.  Curl-ups: Conduct this event on a flat, clean surface, preferably with a mat.  Start cadets in a lying position on their backs with their knees up so their feet are flat on the floor and about 12 inches from their buttocks.  Cadets should have their arms crossed with their hands placed on opposite shoulders and their elbows held close to the chest throughout the exercise.  The feet are to be held by a partner at the instep.  At the command “ready, go,” cadets raise the trunks of their bodies, curling up to touch the elbows to the thighs.  They must then lower their backs so that their shoulder blades touch the floor/mat.  This constitutes one repetition of a curl-up.  During each repetition, bouncing off the floor/mat is not allowed and the fingers must touch the shoulders at all times.  Cadets must try to complete as many curl-ups as possible in 60 seconds.

2.  Right Angle Push-Ups: The cadet lies face down on the mat in push-up position with hands under shoulders, finger straight, and legs straight, parallel, and slightly apart, with the toes supporting the feet.  The cadet straightens the arms, keeping the back and knees straight, then lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor.  A partner holds his/her hand at the point of 90-degree angle so that the cadet being tested goes down only until his/her shoulder touches the partner’s hand, then back up.  The push-ups are done to a metronome (or audio tape, clapping, drums) with one complete push-up every three seconds, and are continued until the cadet can do no more in rhythm (has not done the last three in rhythm) or has reached the target number for the PPFA.

3.  One-Mile Run/Walk: Conduct this event on a flat area that has a known measured distance of one mile with a designated start and finish line.  Give cadets a lightweight numbered device to carry or wear in any manner that will not slow them down while running.  (Note: Use of the numbered device makes it possible to have many cadets run at one time by having them pair off before the start of the event, then having one cadet from each pair run while the other cadets keep track of the number of laps their partners complete as well as listening for their times as they cross the finish line.)  Start cadets at the standing position.  At the command “ready, go,” start the cadets running the one-mile distance.  Although walking is permitted, encourage cadets to cover the distance in the shortest time possible.  Scoring will be to the nearest second.

Before getting started, instructors will make sure each student is healthy enough to participate. In fact, they will review each student’s medical status to identify medical, orthopedic, or other health issues that should be considered.

Cadets will be taught the correct techniques for all activities, including proper pacing and running style. There is no limit to the number of tries students may have on each activity.

Awards for Completing the Cadet Challenge

1.  Cadets that successfully complete all events will receive a participation certificate signed by the unit Naval Science instructor.

2.  The NJROTC Physical Fitness Ribbon (with Bronze, Silver, or Gold Lamp if eligible)  will be presented to cadets who attain satisfactory rating or better in each of the three events of the Cadet Challenge program. Overall scoring is determined by CDMIS entries

Award Benchmarks

The NJROTC Physical Fitness Test (PFT) ribbon will be awarded on different levels, with only the most recent Cadet Challenge PFT cycle counting toward lamps worn on the ribbon.  In order to earn a ribbon, a cadet must achieve an overall point score as determined by CDMIS at a level of “satisfactory” or better and achieve the minimum requirement of “satisfactory” in every event.  The award levels are as follows:

1. Ribbon.  Achieve an overall score of “satisfactory” and achieve the minimum requirements to be satisfactory in each event.

2. Ribbon with bronze lamp.  Achieve and overall score of “good” (60%) and achieve the minimum requirements to be satisfactory in each event.

3. Ribbon with silver lamp.  Achieve and overall score of “excellent” (70%) and achieve the minimum requirements to be satisfactory in each event. 

4. Ribbon with gold lamp.  Achieve and overall score of “outstanding” (85%) and achieve the minimum requirements to be satisfactory in each event.

The charts below summarize the requirements for each award level: