Basics
The PRT is required of all Cadets.
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Encourages a culture of physical fitness;
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Simulates an important aspect of military life, which is important considering the fundamental military nature of USNSCC training
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Ensures every cadet is physically able to safely participate in most USNSCC drills and NHQ-approved trainings. The vast majority of USNSCC activities require some degree of cardiorespiratory fitness and muscular strength and endurance.
Requirement
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Every Sea Cadet and League Cadet must take and pass the PRT during each Spring and Fall cycle in order to satisfy the USNSCC’s physical fitness requirement of membership. See USNSCC Regulations, Section 5.01(d)
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No cadet will be eligible to participate in NLCC Orientation, NSCC Recruit Training, or NLCC/NSCC Advanced Training, unless he/she has taken and passed the PRT within the preceding six (6) months.
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Except as provided for certain injury/illness cases, see Section 1.07, no cadet will be eligible to advance to the next rate, unless he/she has taken and passed the PRT within the preceding six (6) months.
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A cadet who does not pass at least one PRT during his/her yearly enrollment (and who, therefore, is ineligible for advancement, or participation at training) may be re enrolled for one additional enrollment period only if the cadet has made substantial progress towards meeting the physical fitness requirement. If the cadet has not made substantial progress, the unit Commanding Officer may separate, or, if eligible, honorably discharge the cadet from the USNSCC.
Scoring
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Satisfactory. A cadet passes the PRT when he/she achieves at least a “Satisfactory” score in each of the three required PRT exercises—1-mile run, plank, and pushup (or approved ADA substitute(s), see Section 1.08). All three exercises must be taken as a single test, at the same time, on the same date.
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Good. A cadet achieves a “Good” score on the PRT when he/she achieves at least a “Good” score on each of the three PRT exercises. All three exercises must be taken as a single test, at the same time, on the same date.
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Excellent. A cadet achieves an “Excellent” score on the PRT when he/she achieves at least an “Excellent” score on each of the three PRT exercises. All three exercises must be taken as a single test, at the same time, on the same date. 4
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Fail. A cadet fails the PRT when he/she does not achieve a “Satisfactory” score in any one of the three required PRT exercises. (1) The unit CO may administratively fail a cadet when the cadet: (i) (ii) Incurs unexcused absences on the regular and make-up PRT dates; or Engages in dishonest or intentionally disruptive conduct during the PRT.
Planks
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Proper form. For a video demonstration of the proper form of a plank, see the U.S. Navy’s video at this link: https://www.youtube.com/watch?v=iPVKhj3dudA, or read the full description of this exercise below.
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Procedures.
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Planks are to be performed on a flat, level surface. Blankets, mats, or other suitable padding may be used; however, the cadet must be entirely on or off the padding, (i.e., the cadet’s upper body cannot be on the padding with feet off.)
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Cadet will begin face down on the deck with elbows bent, forearms flat on deck, with the body in a straight line through the head, shoulders, back, buttocks and legs.
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Elbows must be aligned directly below the shoulders at a 90-degree angle between the forearm and upper arm. Hands will either be in fists with the pinky side of the hand touching the deck or lying flat with palms touching the deck. Forearms may be parallel or angled inward, but the hands cannot be clasped together.
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Feet should be placed hip-width apart. Hips must be lifted off the deck with only the forearms, hands and toes on the deck.
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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.
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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.
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Toes, forearms and fists or palms must always remain in contact with the deck and folding of hands is not permitted. No part of the body of the cadet may contact a vertical support surface
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Time. The event will consist of maintaining a proper forearm plank position for the maximum time allowed. The OIC gives a warning and, once all cadets are in position, announces the command of execution (“EXERCISE!”). (1)
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The plank event ends when the cadet:
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Maximum time for the forearm plank has elapsed or until the last participant stops prior to the maximum time allowed.
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Any part of the body other than hands (fists/palms) forearms, or feet touch the deck.
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The cadet lowers head to hands
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The cadet lifts hands, forearms or feet off the deck.
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The cadet does not maintain 90 degrees at the elbow (i.e., cadet shifts weight forward or back on forearms/toes decreasing or increasing the 90 degree bend)
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Receives more than two corrections on form. On the third correction on form, the OIC will stop the Cadet and record the time. This will be the official forearm plank time (score) of the Cadet.
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