PT TEAM

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Williams is our PT team commander for our female cadets. She plans our workouts and training for our PT days and individual cadets. 

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 the 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!

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 have two minutes to complete curl-ups.

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.

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.

Curl-Ups (2 min no cadence)

FEMALE                                                        MALE

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

Outstanding        73     74     75     76     77                              92     93     94     95     96

Excellent              58     59     60     61     62                              77     78     79     80     81

Good                     43     44     45     46     47                              61     62     63     64     65

Satisfactory         29     30     31     32     33                             45     46     47     48     49

Push-Ups (2 min 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

The physical training team's main purpose is to compete against other JROTC's to see which program has the strongest overall cadets. We train two to three days out of the week utilizing the exercises that target and work each and every muscle group  to unlock the strength hiding within,

 the strongest most experienced cadets in the field as instructors for the team.