Physical Readiness Testing (PRT)
All cadets must pass a required set of physical training exercises in order to maintain good health and participate in certain trainings. The following list describes the five specific exercises that cadets must pass. Minimum standards for various age groups and genders can be found in the Physical Readiness Testing Notebook.
Sit Ups
Objective: To measure abdominal strength/endurance by maximum number of sit-ups performed in one minute.
Testing: Have Cadet lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, Cadet raises the trunk curling up to touch elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one sit-up. To start, a timer calls out the signal "Ready? Go!" and begins timing Cadet for one minute. The Cadet stops on the word "stop."
Rules:
"Bouncing" off the floor is not permitted. The sit-up should be counted only if performed correctly.
Testing: Have Cadet lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, Cadet raises the trunk curling up to touch elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one sit-up. To start, a timer calls out the signal "Ready? Go!" and begins timing Cadet for one minute. The Cadet stops on the word "stop."
Rules:
"Bouncing" off the floor is not permitted. The sit-up should be counted only if performed correctly.
V-SIT
Objective: To measure flexibility of lower back and hamstrings byreaching forward in the V position.
Testing: A straight line two feet long is marked on the floor as the baseline. A measuring line is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the "0" point. Cadet removes shoes and sits on floor with measuring
line between legs and soles of feet placed immediately behind baseline, heels 8-12 inches apart. Cadet clasps thumbs so that hands are together, palms down
and places them on measuring line. With the legs held flat by a partner, Cadet slowly reaches forward as far as possible, keeping fingers on baseline and feet
flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.
Rules: Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Students should be encouraged to reach slowly rather than "bounce" while stretching. Scores, recorded to the nearest half inch, are read as plus scores for reaches beyond baseline, minus scores for reaches behind baseline.
Testing: A straight line two feet long is marked on the floor as the baseline. A measuring line is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the "0" point. Cadet removes shoes and sits on floor with measuring
line between legs and soles of feet placed immediately behind baseline, heels 8-12 inches apart. Cadet clasps thumbs so that hands are together, palms down
and places them on measuring line. With the legs held flat by a partner, Cadet slowly reaches forward as far as possible, keeping fingers on baseline and feet
flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.
Rules: Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Students should be encouraged to reach slowly rather than "bounce" while stretching. Scores, recorded to the nearest half inch, are read as plus scores for reaches beyond baseline, minus scores for reaches behind baseline.
Shuttle Run
Objective: To perform shuttle run as fast as possible.
Testing: Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines. Cadets start behind opposite line. On the signal "Ready? Go!" the Cadet runs to the blocks, picks one up, runs back to the starting line, places block behind the line, runs back and picks up the second block and runs back across starting line.
Rules: Blocks should not be thrown across the lines. Scores are recorded to the nearest tenth of a second.
Testing: Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines. Cadets start behind opposite line. On the signal "Ready? Go!" the Cadet runs to the blocks, picks one up, runs back to the starting line, places block behind the line, runs back and picks up the second block and runs back across starting line.
Rules: Blocks should not be thrown across the lines. Scores are recorded to the nearest tenth of a second.
One Mile Run
Objective: To measure heart/lung endurance by fastest time to cover a one-mile distance.
Testing: On a safe one-mile distance, Cadets begin running on the count "Ready? Go!" Walking may be interspersed with running. However, the Cadets should be encouraged to cover the distance in as short a time as possible.
Rules: Before administering this test, Cadets' health status should be reviewed. Also, Cadets should be given ample instruction on how to pace themselves and should be allowed to practice running this distance against time. Sufficient time should be allowed for warming up and cooling down before and after the test. Times are recorded in minutes and seconds.
Testing: On a safe one-mile distance, Cadets begin running on the count "Ready? Go!" Walking may be interspersed with running. However, the Cadets should be encouraged to cover the distance in as short a time as possible.
Rules: Before administering this test, Cadets' health status should be reviewed. Also, Cadets should be given ample instruction on how to pace themselves and should be allowed to practice running this distance against time. Sufficient time should be allowed for warming up and cooling down before and after the test. Times are recorded in minutes and seconds.
Push Up
Objective: To measure upper body strength/endurance by maximum number of push-ups completed.
Testing: 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 holds her/his hand at the point of the 90-degree angle so that the Cadet being tested goes down only until her/his shoulder touches the partner’s hand, then back up. The push-ups are done until the Cadet can do no more time expires or has reached the target number.
Rules: Record only those push-ups done with proper form.
Testing: 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 holds her/his hand at the point of the 90-degree angle so that the Cadet being tested goes down only until her/his shoulder touches the partner’s hand, then back up. The push-ups are done until the Cadet can do no more time expires or has reached the target number.
Rules: Record only those push-ups done with proper form.
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