Navy Fitness

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Physical Readiness Program E-Gram (wpd)

R 122347Z OCT 10
FM CNO WASHINGTON DC//N1//
TO NAVADMIN
NAVADMIN 338/10 MSGID/GENADMIN/CNO WASHINGTON DC/N1/OCT//

SUBJ/NEW ELLIPTICAL TRAINERS APPROVED FOR PHYSICAL FITNESS ASSESSMENT (PFA)//

RMKS/1. EFFECTIVE CYCLE 1 2011, THE FOLLOWING NEW ELLIPTICAL TRAINERS ARE APPROVED FOR OFFICIAL PFA TESTING:
THE LIFE FITNESS (MODELS 95X ENGAGE AND 95X INSPIRE);
PRECOR (MODEL EFX-556I AND EFX- 576I);
TECHNOGYM (MODEL SYNCHRO 700ISP).

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R 050130Z AUG 10
FM CNO WASHINGTON DC//N1//
TO NAVADMIN

NAVADMIN 256/10

MSGID/GENADMIN/CNO WASHINGTON DC/AUG//

SUBJ/REVISION TO THE 12-MINUTE STATIONARY BIKE PHYSICAL READINESS TEST EQUATION AND APPROVED STATIONARY BIKES//

RMKS/1.  THIS NAVADMIN ANNOUNCES A CHANGE TO THE 12-MINUTE STATIONARY BIKE TEST EQUATION AND LISTS APPROVED STATIONARY BIKES.

2.  THE REVISED EQUATION WILL BECOME EFFECTIVE ON 1 JANUARY 2011 FOR  CYCLE 1, 2011.  THE CHANGE ADJUSTS THE EQUATION USED TO CONVERT  CALORIES BURNED ON THE STATIONARY BIKE INTO A PREDICTED 1.5 MILE RUN  TIME.  THE REVISED EQUATION WILL MORE ACCURATELY CALCULATE OUTSTANDING  PERFORMANCE AND WILL REQUIRE THE PARTICIPANT TO BURN MORE CALORIES TO  ACHIEVE A PROBATIONARY OR SATISFACTORY SCORE THAN UNDER THE CURRENT  EQUATION.

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June addition of the Physical Readiness Program E-Gram. PRIMS and PFA edition.

PRPEGRAMJune10 (doc)

10 Steps to Excel on your next Navy PRT

Wear Good Running Shoes: Basket ball shoes, VANS, or the old set of New Balances’ you got eight years ago at boot camp are poor choice. Not only are they going to add time to your run, but prolonged use will also cause damage to your knees and back. Military-Discounts.info provides links o

Get a Good Night Sleep: Just as a good night sleep will help your performance before an academic test, it will help your performance while taking the physical PT test.

Take Responsibility for your Warm-up:The pre test warm-up routine your command does is probably not enough. Do a light run, stretch and knock out 20-25 sit-ups and pushups before the test.

Bring a Towel or Pad: Doing sit-ups on the concrete or wet grass is miserable. Bringing a towel or pad will keep you dry comfortable and ready to excel.

Bring Water: While your command SHOULD be bringing water for everyone, they may run out or forget. Bring your own, as you’ll need it after the run.

Hit the Head Before the Test: There is no need to explain this in detail; running or doing sit-ups when you need to go is miserable.

Work with a Buddy: Having a buddy to encourage you will help push out more sit-ups, pushups and have a faster run time.

Know the Standards: Knowing the minimum requirements may prevent you from failing by missing one or two sit-ups. It will also keep you from over exerting yourself right before the run.

Take a pre-PRT: A few weeks prior to the real test take a pre-PRT with your buddy. It will let you know if there are any areas to work on and increase your confidence for the real test.

Stay off the Supplements or Energy Drinks: If red bulls or energy drinks are not part of your normal routine, don’t start on the day of your test. Your body is not accustom to the sugar/caffeine shock; it will probably make you stick and reduce performance.

by Danielle Gregory
Tinker Public Affairs

7/17/2008 – TINKER AIR FORCE BASE — With summer upon us and physical activities
increasing people are more likely to grab a quick energy drink to boost their endurance.

Although energy drinks are advertised to give extra energy and are “invigorating or
refreshing” — aimed at the younger teens and young adults — the slogans don’t touch on or specify the long term affects or the “do’s and don’ts” of the product.

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Once a year every command in the Navy conducts a Physical Health Assessment. This PRT includes, among pushups and situps, a 1.5 mile run. While observing many PRT’s at many commands there are always a few common 1.5 mile run mistakes that stand out.

First, the biggest 1.5 mile run mistake that non-runners make is they start off much too fast and then burn out 1/3 way through. Nearly every PRT run there will be a group of young guys who take off at a dead sprint once the gun goes off. This fast group causes the remainder of runners to feel abnormally slow causing them to run faster then they normally should.

Clearly this is good for no one. Starting off too fast depletes your sugar level, reduces your energy and makes the rest of the run miserable. However, this is a very easy mistake to correct. You need to start the run with a buddy. Find a buddy who is a consistent runner with a steady pace. Plan on staying with this buddy for the first two to three minutes of the race; just enough time to get your pace down.

After the first few minutes of the PRT, the leaders would have the pack will of slowed down, the leaders would of burnt off most of their energy and you’ll be able to start passing them.

Second, wear a good pair of running shoes. Basketball shoes, converts, or vans are not designed for running. Furthermore, they are heavy and have much less cushion and bounce than shoes designed specifically for running.

Third, spend a few days resting before the PFA. Trust me, running 3 miles, knocking out 100 pushups, or working on your situps the night before is only going to hurt you. Most professional runners train hard, and then spend the week before a big race relaxing, stretching and doing easy workouts.

Fourth, spend a bit of time warming up before the fitness test. Rolling out of bed, driving to work and then going directly from your car to the PRT is a bad plan. Get to the testing site 20-30 minutes early, do some light pushups and situps, and then take a slow jog in preparation for the run.

Finally, you’ve got to tie your shoes before the run. Every PFA you’ll see one or two runners who stop, tie their shoes, and waste valuable time. Tie your shoes tight and don’t get delayed.

Good luck and run strong! If you have any other “quick fix solutions” please leave me
feedback.