Physical Fitness

Stay In Great Physical Condition

All cadets are encouraged to maintain their physical health because if one maintains good physical health they will experience less stress and improved mental health.  Below are some simple exercises everyone can do on a daily basis in order to improve their overall physical condition.  Remember, if you can't do all the exercises, do as many as you can and with each day, you will be able to do more and more.  

Cadets take the Cadet Challenge twice a year, once in the fall (typically in November) and once in the spring (typically in April).  The challenge consists of sit-ups, push-ups and a one mile run.  Although this is not a graded event, uniform ribbons are awarded based on how well each cadet performs overall. Good luck!

CADET CHALLENGE

1. Forearm Planks: Planks will be performed on a flat, level surface. Blankets, mats or other suitable padding may be used and the Cadet must be positioned entirely on or off the padding (i.e., upper body of the Cadet cannot be on the padding with the feet off). The event will consist of maintaining a proper forearm plank position for the maximum time allowed. The Official Timekeeper will record time with a stopwatch to the nearest second and will give the preparatory command “EVERYBODY UP”, which will prompt participants to assume the forearm plank position. Immediately afterward, the execution command “START” will be given, which prompts the official timekeeper to start the stopwatch. Once the time has begun, the official timekeeper will also announce 15-second intervals until the last participant is finished. Note: Cellphone stopwatches are prohibited. Elbows must be aligned directly below the shoulders at a 90-degree angle between the forearm and upper arm. Forearms may be parallel or angled inward, but the hands cannot be clasped together. Hands will either be in fists with the pinky side of the hand touching the deck or lying flat with palms touching the deck. Cadets may switch between the two hand positions, but hands and forearms cannot be lifted from the deck. Feet should be placed hip-width apart. Hips must be lifted off the deck with only the forearms, hands, and toes on the deck. Knees are straight, pelvis in a neutral position, and back flat. The back, buttocks, and legs must be straight from head to heels and must remain so throughout the test. The head and neck should be kept neutral (face looking straight down at the deck) throughout the duration of the test so the body remains straight from the head to the heels. Toes, forearms, and fists or palms must remain in contact with the deck at all times and clasping of hands is not permitted. No part of the body of the cadet may contact a vertical support surface…” The event ends when either the maximum time has elapsed or when any part of the body other than hands, forearms or feet touch the deck. 

2. Right Angle Push-ups: The cadet lies face down on the mat in push- up position with hands under shoulders, fingers 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 may hold 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. Cadets have two minutes to complete push-ups.

3. One-Mile Run/Walk: Conduct this event on a flat area that has a known measured distance of 1 mile with a designated start and finish line. (Note: Giving the cadets a lightweight numbered device to carry or wear in any manner that will not slow them down while running makes it possible to have many cadets run at one time. A good practice would be to have them pair off before the start of the event, then have 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,” the cadets start running the 1-mile distance. Although walking is permitted, encourage cadets to cover the distance in the shortest time possible. Scoring should be to the nearest second.

AWARDS FOR COMPLETING

THE CADET CHALLENGE

The NJROTC Physical Fitness Ribbon will be awarded to cadets who attain satisfactory or better in each of the three Cadet Challenge events (curl-ups, push-ups and the one mile run/walk). Additional recognition of a gold, silver or bronze lamp is determined by overall point score. The most recent PRT cycle determines which device, if any, is worn by the cadet.

 JROTC PRT Standards

FOREARM PLANKS

FEMALE                                                                    MALE

AGE:                      13      14       15        16        17                          13      14      15      16      17

Outstanding        3:20    3:25     3:30     3:35     3:35                      3:20   3:25   3:30   3:35   3:35

Excellent              2:40    2:50     3:00     3:10     3:10                      2:40   2:50   3:00   3:10   3:10

      Good                    1:55    2:00      2:05     2:10     2:10                      1:55   2:00   2:05   2:10   2:10

      Satisfactory        1:15    1:20     1:25      1:30     1:30                      1:15   1:20   1:25   1:30   1:30

PUSH-UPS (2 Minutes No Cadence)

                            FEMALE                                                            MALE

AGE:                      13     14     15     16     17                              13     14     15     16     17

Outstanding        20     20     20     24     25                              39     40     42     44     53

Excellent              17     18     18     21     22                              35     37     39     40     47

Good                     14     15     16     18     19                              31     34     35     36     42

Satisfactory         12     13     14     15     16                             27     28     30     32     37

1-Mile Run/Walk

                             FEMALE                                                                  MALE

       AGE:                      13      14        15        16        17                           13      14      15      16      17

Outstanding        8:35    8:31     8:27     8:23     8:15                      6:50   6:26   6:20   6:08   6:06

Excellent              9:20    9:15     9:10     9:05     9:00                      7:20   7:10   7:00   6:48   6:45

Good                   10:05   10:00    9:55     9:50     9:45                      8:05   7:55   7:45   7:28   7:20

Satisfactory       11:40   11:30  11:20   11:10   11:00                     9:05   8:55   8:45   8:30   8:20

At-Home Workouts

We work out once a week at school.  Here are a couple at-home workouts to help you improve your overall physical condition.  Follow along with the videos!  Good luck keeping up!  Do the best you can!

The below video workout is the "Abdominal Ladder"!  It's a tough one so good luck keeping up with all the exercises!  You'll feel it in the morning!