For instructions on practicing or proctoring the PRT:


PLANKS

Objective: To measure abdominal strength/endurance by maintaining the plank position for a set time limit based on age.

Testing: See the instructional video below for information.

Rules: See the instructional video below for information.


SIT-UP - To be retired

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 scapula (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.


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.


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.


EXERCISE CHART

Minimum Standards (must pass for promotion and advanced training)

Minimum Standards for Physical Fitness Ribbon

Standards for Physical Fitness Ribbon /Expert "E" Appurtenance