USNSCC Physical Fitness Test

Qualifying Standards for NSCC Minimum, Fitness Ribbon, or Fitness Ribbon w/ "E" Appurtenance

Per NSCC Action Letter 08-09:

"Physical fitness testing in the NSCC is modeled after the Presidents Physical Fitness Challenge program as used nationally in all our public schools. Those standards have changed. Effective immediately, cadet PRT standards are changed as follows:

• Minimum standards for the sit and reach are lowered to roughly half of what they have been. Revised NLCC and NSCC sit and reach standards are at encl (1)
• The PRT ribbon is to be awarded at the National level vice the Presidential level, to hopefully encourage more cadets to strive for it. Those cadets achieving the Presidential standard are to awarded an “E” for wear on their PRT ribbon
• The timing element for NSCC pushups is deleted. Cadets are to do as many as possible “continuously” , and scores are to be based on the number completed continuously. Pull ups are an option. Revised NLCC pushup (pull up option) standards are at encl (2). Revised NSCC push up (pull up option) standards are at encl (3)"

The standards for all tests are contained on record cards in this PDF file. Each page in this file corresponds to a specific age and gender. Remember, as stated above, the Fitness Ribbon is awarded to a cadet who completes all tests at the President's Challenge National level (50th percentile), and the Fitness Ribbon w/ E Appurtenance is awarded for completion of all tests at the President's Challenge Presidential level (85th percentile).

NSCC Adult Leaders are also eligible for the Physical Fitness Ribbon. They do 4 tests (Sit-ups, Sit & Reach, 1.5 Mile Run, and Push-ups). Click here to download a PDF version of the qualifying standards.

A description of the tests follows. These tests may be administered by the cadet's physical education teacher at school or by division personnel. If administered by the PE teacher, the cadet's scores should be e-mailed by the teacher to the Commanding Officer at co@benmoreellbattalion.org or recorded on school letterhead, including phone number, and mailed to the Commanding Officer at the mailing address on the Contact Us page.

Description of Exercises

EXERCISE #1, SIT-UP:

    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.

EXERCISE #2, V-SIT: 

    Objective: To measure flexibility of lower back and hamstrings by reaching 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.

EXERCISE #3, 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.

EXERCISE #4, 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 #5, OPTION A, PULL-UPS: 

    Objective: To measure upper body strength/endurance by maximum number of pull-ups completed. 

    Testing: Cadet hangs from a horizontal bar at a height the Cadet can hang from with arms fully extended and feet free from floor, using an overhand grasp (palms facing away from body) or underhand grip (palms facing toward the body). Small Cadets may be lifted to starting position. Cadet raises body until chin clears the bar and then lowers body to full-hang starting position. Cadet performs as many correct pull-ups as possible. 

    Rules: Pull-ups should be done in a smooth rather than jerky motion. Kicking or bending the legs is not permitted and the body must not swing during the movement.

EXERCISE #5, OPTION B, FLEXED ARM HANG: 

    Objective: To maintain flexed-arm hang position as long as possible. 

    Testing: Using same hand position as in pull-ups, Cadet assumes flexed-arm hang position with chin clearing the bar. Cadets may be lifted to this position. Cadet holds this position as long as possible. 

    Rules: Chest should be held close to bar with legs hanging straight during hang. Timing is stopped when Cadet's chin touches or falls below the bar.

EXERCISE 5, OPTION C, RIGHT ANGLE PUSH-UPS (PREFERRED TEST):

    Objective: To measure upper body strength/endurance by maximum number of push-ups completed. 

    Testing: 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. Cadet straightens the arms, keeping the back and knees straight, then lowers body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. Partner holds hand at the point of the 90-degree angle so cadet goes down only until shoulder touches partner's hand, then back up. Push-ups done to a rhythm of 1 (one) complete push-up every 3 (three) seconds, and continued until cadet has missed the last 3 (three) in rhythm. Cadet performs as many correct push-ups as possible. 

    Rules: Push-ups should be done with proper form and rhythm.

These tests and qualifying standards (PDF file) must be met prior to requesting SEAL training. Tests must be administered by active duty Navy personnel. Contact the Commanding Officer at co@benmoreellbattalion.org to obtain the necessary forms, and for help in scheduling tests.