Click here to see the qualifying standards and description of tests for the basic USNSCC Physical Fitness Test

Click here to see the qualifying standards and description of tests for the USNSCC Physical Fitness Ribbon

Click here to see the qualifying standards and description of tests to attend USNSCC SEAL Training

Click here for information for developing physical fitness and improving your scores, and the U.S. Navy Swim Qualification standards

  Click here for the Aurora Division Fitness Status Report (password protected PDF file)

USNSCC Physical Fitness Test

Qualifying Standards

These standards must be met prior to attending Recruit Training (Basic Training). A description of the tests follows the standards. 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 LT(jg) Cabe at co@auroraseacadets.org or recorded on school letterhead, including phone number, and mailed to LT(jg) Cabe (contact her for address).

    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.

    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.

    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.

    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.

    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.

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These standards, the Presidential level in the President's Challenge Physical Fitness Program Packet by the President's Council on Physical Fitness and Sports, must be met to earn the Physical Fitness Ribbon. These tests may be administered by the cadet's physical education teacher at school or by LT(jg) Cabe. If administered by the PE teacher, the cadet's scores should be e-mailed by the teacher to LT(jg) Cabe at co@auroraseacadets.org or recorded on school letterhead, including phone number, and mailed to LT(jg) Cabe (contact her for address).

NSCC Adult Leaders are now 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.

EXERCISES # 1-5 A: 

    Performed as described above for the USNSCC Physical Fitness Test. Note that Exercise 5, Option B, Flexed-Arm Hang, can not be used for the Physical Fitness Ribbon.

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.

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USNSCC SEAL Physical Fitness Test

Qualifying Standards

These standards must be met prior to requesting SEAL training. Tests must be administered by active duty Navy personnel. Contact LT(jg) Cabe at co@auroraseacadets.org to obtain the necessary forms, and for help in scheduling tests.

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Physical Fitness Information

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