UNIT 7
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
Field Manual.

Additionally, each cadet attempting to
qualify for the Physical Fitness Ribbon
must have a current sports physical and
health risk screening on file.

Training Time Out (TTO)
• A safety procedure
• Called by students or instructors
• No penalty

PFT
REQUIREMENTS
Must be completed
on the same day in
the following
sequence:
• Sit-reach
• Curl-ups
• Push-ups
• 1.5-mile run

Successful PFT
You must score at
least "Satisfactory"
on all events.
A failure on any event
constitutes failure of
the entire PFT.

Flexibility
• The functional capacity of a joint to
move through the full range of
motion
• An important functional measure
of hip and back flexibility – the
sit-reach

SIT-REACH

SIT-REACH
• No bouncing or lunging
• Only three attempts
• Must hold for 1 second

Muscular Endurance
The ability to sustain
muscular contractions
over a period of time
without fatigue

Curl-ups
• 2-minute time limit
• May stop and rest
• Must maintain position

CURL-UP REQUIREMENTS
45 45 45 45
45
44
43
42 Males
NUMBER
41 40 40 40 40 Females
OF
CURL-UPS 40
39
38
37
14 15 16 17+ CADET AGE
REQUIREMENTS REMAIN THE
SAME AT ANY AGE

Push-ups

The body must be kept
tense and straight.

Time limit: 2 minutes
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
40
30
NUMBER
OF Males
PUSH-UPS 20
Females
10
0
14 15 16 17+ CADET AGE
REQUIREMENTS INCREASE
WITH AGE

Aerobic and
Cardiorespiratory Endurance
• The ability to persist in physical
activity, which demands the use
of large amounts of oxygen
• The 1.5-mile run

1.5-Mile Run
1. Check minimum
time required in
minutes and
seconds for
your age group.
2. Any combination
of running or
walking is
allowed.

1.5-MILE RUN
MINUTES
16
14
12
10
8 MALES
6 FEMALES
4
2
0
14 15 16 17+ CADET AGE
RUN TIMES DECREASE WITH AGE.

Scoring the PFT
Scoring is based on
Navy standards in
OPNAVINST 6110.1
(Series) for 17-year-
old male and female
recruits.
NJROTC point total
requirements are
contained in the
Cadet Field Manual.

Example of Scoring
Male (15) Female (16)
Sit-reach Passed Passed
Curl-ups: 87 90
Push-ups: 60 55
1.5-mile run: 12:30 11:45
Total points: ? ?
Overall: ? ?

Example of Scoring
Male (15) Female (16)
Sit-reach Passed Passed
Curl-ups: 87 = 87 90 = 90
Push-ups: 60 = 93 55 = 88
1.5-mile run: 12:30 = 74 11:45 = 79
Total points: 254 257
Overall: Excellent Outstanding

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 7-10 of the Cadet Field 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 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.
Requirements for bronze, silver, and
gold lamps follow.

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

Example of Scoring
Male (15) Female (16)
Sit-reach Passed Passed
Curl-ups: 87 = 87 90 = 90
Push-ups: 60 = 93 55 = 88
1.5-mile run: 12:30 = 74 11:45 = 79
Total points: 254 257
Overall: Excellent Outstanding
Earned: Ribbon Ribbon
with a with a
Silver lamp Gold lamp

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 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 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.

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.

What device recognizes
outstanding physical fitness
performance?
The gold lamp

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.