Cadet challenge
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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. .

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Cadet Challenge

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Cadet challenge

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

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 score at the 85 percent or better on each event on the test

Cadets who score at the 85 percent orbetter on each event on the test.

  • The JROTC Physical Fitness Ribbon

    (N-2-2)

  • The Presidential Physical Fitness Award (Patch and Certificate)


Cadets who score in the 50 th to 84 th percentile are eligible to receive the

Cadets who score in the 50th to 84thpercentile are eligible to receive the:

  • THE JROTC Athletic Ribbon (N-2-3)

  • THE National Physical Fitness Award (Patch and Certificate)


Cadet challenge

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.


Cadet challenge events

CADET CHALLENGE EVENTS

  • CURL-UPS: (as many as you can in 60 seconds).

  • PULL-UPS: (as many as you can; no time limit).

  • FLEXED-ARM HANG (timed event – hang for as long as you can).

  • V-SIT REACH: (stretch as far as you can on scale).

  • SHUTTLE RUN: (timed event determines score).

  • ONE-MILE RUN/WALKED: (timed event determines score).


1 curl ups

1. CURL UPS

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.


2 pull ups

2. PULL-UPS

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

alternate event.

DURING EACH REPETITION, THE BODY MUST NOT SWING, LEGS

MUST NOT KICK OR BEND, AND THE PULL MUST NOT BE JERKY.


3 flexed arm hang alternate for pull up event

3. FLEXED-ARM HANG(Alternate for PULL-UP Event)

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!


4 v sit reach

4. V-SIT REACH

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.


5 shuttle run

5. SHUTTLE RUN

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.


6 one mile run walk

6. ONE-MILE RUN/WALK

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.


Your goal

YOUR GOAL!

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)


Warming up cooling down and stretching

WARMING UP, COOLING DOWN, AND STRETCHING

  • Before a workout, use slow movements to warm up the muscles that your will use. Use aerobic exercise for the one-mile run/walk; anaerobic exercise for the shuttle run; muscle strengthening for the pull-ups and curl-ups; and stretching for the v-sit reach.

  • A warm-up of a 5- to 10-minute period of mild exercise that prepares your body for vigorous exercise. During a warm-up, your body temperature begins to rise, your heart rate picks up, blood flow to your muscles increase, and your muscles become more elastic and less likely to become injured.


Aerobic exercise

AEROBIC EXERCISE

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

blood vessels.


Anaerobic exercise

ANAEROBIC EXERCISE

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

performing.


Muscle strengthening isotonic isometric isokinetic exercise

MUSCLE STRENGTHENING(Isotonic, Isometric, Isokinetic Exercise)

Concentrates on firming and toning muscles and

building muscle strength. Working against resistance

builds muscle.

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

a gym.


Cooling down and stretching

COOLING DOWN AND STRETCHING

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.


Stretching muscle

STRETCHING (MUSCLE)

Side Stretch

  • Stand with feet apart, knees bent, and one hand on your hip. Extend the opposite arm overhead and stretch to the side, hold for 15 seconds. Repeat in the opposite direction. Do five times in each direction.

    Hand Grasp

  • Grasp your hands behind your back and hold. Stand with your feet apart and knees slightly bent, and lean over at the waist. Pull your arms behind you, and hold for 15 seconds.


Cadet challenge

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.

Calf Stretch

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.

Hamstring Stretch

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.


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