Cadet Challenge. Cadet Challenge consist of five (5) exercises taken from the Presidential Physical Fitness Award Program. The Cadet Challenge is the JROTC Physical Fitness Test. Every cadet is required to participate in the physical fitness test conducted once yearly. .
Cadet Challenge consist of five (5)
exercises taken from the Presidential
Physical Fitness Award Program. The
Cadet Challenge is the JROTC Physical
Fitness Test. Every cadet is required to
participate in the physical fitness
test conducted once yearly.
The Cadet Challenge Event is a major portion of you grade for this quarter. Every cadet in the JROTC Program is required to take this test. If you are not able to participate in the Cadet Challenge due to medical reasons, documentation from a parent or physician will be needed to excuse you from this event. This information will be verified by the Senior Army Instructor (1SG Gatling).
Cadets are encouraged to do their best this test. Practice will begin the week of May 10th with the actual testing beginning on the 17th and run until every cadet has been tested.
Cadets not tested (due to absence, In-school, suspension, etc) will be allowed to make up those portions missed.
Cadets who attempt all five exercises but score below the 50th percentile on one or more of them are eligible to receive a white round emblem embroidered with an eagle.
STARTING POSITION: cadets in a lying position on their
back 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. They must
lower their backs so that their shoulder blades touch
the floor/mat. This constitutes one repetition of a curl-
up. (Complete as many curl-ups as you can in 60 seconds).
BOUNCING OFF THE FLOOR/MAT ISN NOT ALLOWED AND
FINGERS MUST TOUCH THE SHOULDERS AT ALL TIMES.
STARTING POSITION: Cadets must assume the hanging position
on the bar using either an overhand grasp (palms facing away from
body) or underhand grip (palms facing toward body), with the body
in the full hanging position. Cadet begin the exercise by first
raising their body until the chin is over the bar without touching it.
To complete one repetition, the body must be lowered to the full-
hanging starting position. Cadets are scored on the number of
pull-ups they can correctly execute. Cadets who cannot
accomplish one pull-up, will do the FLEXED-ARM HANG as an
DURING EACH REPETITION, THE BODY MUST NOT SWING, LEGS
MUST NOT KICK OR BEND, AND THE PULL MUST NOT BE JERKY.
STARTING POSITION: Cadets will climb ladder and position
themselves until the chin is above the bar. Begin the
exercise by grasping the bar with both hands, shoulder
width apart – using either an overhand or underhand grasp.
At the command of “ready go,” the cadets step off the
ladder. The cadets chin must remain above the bar. The
stopwatch on the command “go” and stop it when the
cadet’s chin rests on the bar, the chin tilts backward to keep
it above the bar, or the chin falls below the level of the bar.
SCORING IS TO THE NEAREST SECOND!
STARTING POSITION: Have cadets remove their shoes and sit on the floor
with the soles of their feet placed immediately behind the baseline. The
measuring line should be between their heels, which should be 8 to 12 inches
apart. Cadets must clasp their thumbs so that their hands are together, palms
down and placed them on the floor between their legs. While their legs are held
flat on the floor by a partner (partners), cadets performing the exercise keep the
soles of their feet perpendicular to the floor (feet flexed) and slowly reach
forward along the measuring line as far as possible keeping the fingers in
contact with the floor. Cadets receive three practice tries for the V-SIT REACH.
On the fourth extension, cadets must hold their farthest reach for three seconds.
Scores are recorded where fingertips touch the floor to be the nearest half-inch.
Scores beyond the baseline are recorded as plus scores whereas those behind
the baseline are recorded as minus scores.
STARTING POSITION: Cadets start at the standing
position. At the command “ready, go” have the cadets
run to the opposite line, pick up one block, run back to
the starting line, and place the block behind the line.
Cadets then run back and pick up the second block,
which they carry across the line. Two runs are allowed for
this event with the better of the runs recorded. Scoring is
to the nearest tenth of a second.
STARTING POSITION: Start cadets in the
standing position. At the command “ready,
go” start the cadets running the one-mile
distance. Although walking is permitted,
cadets are encouraged to cover the distance
in the shortest time possible (running or
combination of walking / running). Scoring is
to the nearest second.
85% or better on each event
PRESIDENT’S PHYSICAL FITNESS AWARD
JROTC PHYSICAL FITNESS RIBBON (N-2-2)
JROTC ATHLETICS RIBBON (N-2-3)
50% to 84% on each event
NATIONAL PHYSICAL FITNESS AWARD
JROTC ATHLETICS RIBBON (N-2-3)
Nonstop, repetitive, strenuous physical activity
that raises the breathing and heart rate.
Aerobic exercises increase the amount of
oxygen that is taken in and used by the body.
Aerobic exercise works the heart, lungs, and
Works the muscles intensely in fast bursts of
movement and does not require much oxygen.
Anaerobic exercise requires burst of power and
energy and the ability to maneuver quickly. An
example of this type of exercise is a sprinter
their leg muscles hard in a burst of energy to
cross the finish line in a few seconds of
Concentrates on firming and toning muscles and
building muscle strength. Working against resistance
Isometric exercise builds muscle strength by using
resistance without joint movement. An example of this
is when you try to pull your locked hands apart.
Isotonic exercise uses resistance with joint movement.
Example of this is weight training.
Isokineticexercises use special machinery to provide
resistance. Example of this is exercise machines found in
The cool down is a period of milder exercise that
allows your body and your heart rate to return
slowly and safely to their resting states. Your cool
down should be as long as your warm-up. Walking is a
common method of cooling down.
Stretching after your cool down loosens muscles t hat
have tighten from exercise and prevents muscle and
joint soreness. Spend at least five minutes repeating
the stretches you did before your workout.
Lower Back Curl
Lie on the back with legs extended. Bring one knee up to your chest. Grasp the leg behind the knee and pull the knee closer to your chest. Next, curl your shoulders toward your knee. Hold this position for 15 seconds. Switch to the opposite leg and repeat.
Stand in a stride position with your right leg forward and hands on your hips. Lean your upper body forward. Simultaneously bend your right leg and extend your left leg back in a continuous line with your upper body. Push your left heel to the ground. Hold for 15 seconds with the other leg. Do this five times on each side.
Sit on the floor and extend one leg, toes facing up. Tuck your other foot against your extended thigh. Reach forward over your extended leg and slide your hands down your leg until you feel a stretch. Hold for 15 seconds. Switch to the other leg. Repeat twice with each leg.