PRT EXERCISES

DYNAMIC WARUMP EXERCISES  

The cadet Command Fitness Leader (CFL) will ensure a five to ten minute warm up exercise session is conducted prior to the start of the PRT events.  

The cadet warm up session is NOT designed to exhaust the cadets taking the PRT.

The cadet CFL may choose to use any combination of warm up exercises as listed in the U.S. Navy's Dynamic Warm Up Exercise list. 

PUSH UPS

THE PROPER PUSH UP:

Push Ups are performed on a flat, level surface. Blankets, mats, or other suitable padding may be used. however, the cadet must be entirely on the padding (i.e. upper body cannot be on the padding but your feet are not on the padding). 

Cadets being in the "up" position, such that the body forms a straight line through the shoulders, back, buttocks, and legs. Weight is supported only with the toes and palm of the hands. Feet shall not be in contact with the bulkhead or vertical support surfaces. 

Arms are to be straight with palms flat on the deck, directly under the shoulders or slightly wider than should width. Feet are no more than 12 inches apart.

Cadet shall lower the entire body until arms bent at least 90 DEGREES while keeping shoulders, back, buttocks, and legs align and parallel to the deck. 

Cadet pushes entire body upward and returns to starting position ensuring arms are fully extended, without locking elbows. 

THIS IS ONE COMPLETE PUSH UP

PLANKS

THE PROPER PLANK:

Planks are performed on a flat, level surface. Blankets, mats, or other suitable padding may be used. however, the cadet must be entirely on the padding (i.e. upper body cannot be on the padding but your feet are not on the padding). 

Cadets will begin face down on the deck with elbows bent, forearms flat on deck, with the body in a straight line through the head, shoulders, back, buttocks, and legs.

Elbows must be aligned directly below the shoulders at a 90 DEGREE ANGLE between the forearm and upper arm. Hands will either be in firsts with the pinky side of the hand touching the deck or lying flat with palms touching the deck. Forearms may be parallel or angled inward, but the hands cannot be clasped together. 

Feet should be placed hip-width apart. Hips must be lifted off the deck with only the forearms, hands and toes on the deck.

Knees are straight, pelvis is in a neutral position, and the back is flat. The back, buttocks, and legs must be straight from head to heels and must remain so throughout the test. 

the head and neck should be kept neutral (face looking straight down at the deck) throughout the duration of the test so the body remains straight from head to heel. 

Toes, forearms, and fitsts of palms must always remain in contact with the deck and foling of the hands is not permitted. No part of the body may contact a vertiacl support surface.

THIS IS THE PROPER PLANK FORM

ONE MILE RUN

THE PRT ONE MILE RUN:

The event consists of running 1.0 miles. Cadets can walk during their run, any combination of running or walking is acceptable to complete the event.

All cadets will stand at the start line of the course. The CFL will issue the preparatory command of "READY, SET", followed by the execution command of "GO". At which point the timer will start.

Cadets will run the designated course. Deviating from the course will only add time to your run and count against your score. Taking a short-cut is considered cheating, at which point your PRT run is over and you will receive a overall FAILURE for your PRT score, and you will not be eligible to re-take the PRT.

Instructors placed along the course will announce your run time to help you assess if your pace is fast enough. 

The Run event ends when you complete the entire 1.0 mile course by crossing the designated finish line. Your official time is marked when you cross the finish line. DO NOT STOP OR SLOW DOWN BEFORE THIS POINT! 

THIS IS THE PROPER PLANK FORM

COOL DOWN & STRETCHES

At the end of the PRT, cadets must participate in a cool down period to allow heart rate, blood pressure, and respiration rate to decline gradually. 

Stretching while still warm helps muscles to recover more quickly.

Cool down should last at least ten minutes.

The cadet CFL may choose to use any combination of cool down exercises and stretches as listed in the U.S. Navy's CFL instruction.