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Physical Training (PT)

Physical Fitness Requirements

Initial Screening Tests

These are the MINIMUM entry requirements.  Physical Requirements increase significantly throughout training.

First Class Diver, Second Class Diver, Basic Diving Officer, Diving Medical Officer, and Diving Medical Technician
                     Required Exercise

 Number

Time

1.

SWIM: In swimming trunks, swim nonstop 500 meters utilizing the side or breast stroke. Applicant may push off pool sides during turns.

 

14 MIN

2.

Ten-minute rest period.

   

3.

PUSH-UPS: The exercise will be performed with the back straight, head up, and knees together. Applicants will lower themselves to the ground, bending their elbows, keeping their body straight, until they touch their chest to the ground. They will then push their body up, keeping their back straight, and locking their elbows. They will count each repetition aloud as they complete a push-up.

42

2 MIN

4.

Two-minute rest period.

   

5.

SIT-UPS: The exercise will be performed with the hands clasped behind the head, knees bent at approximately 120 angle, feet together and held flat against the ground by an assistant. Applicants will raise their upper body to an upright position and attempt to touch their knees to their forehead (left knee and right knee on alternating counts) prior to lowering their upper body to the ground. Repetition will be counted aloud by applicants as they reach the up position.

50

2 MIN

6.

Two-minute rest period.

   

7.

PULL-UPS: The exercise will be performed by grasping the pull up bar and hanging straight down. Hands should be placed on the bar with palms away, at shoulder width. Repetitions will be counted aloud by applicants each time they pull their chins over the bar. Applicants shall not swing or bicycle their feet as they pull their chin over the bar, and they must maintain a vertical position during the exercise.

6

N/A

8.

Ten minute rest period.

   

9.

RUN 1.5 MILES: Applicants may wear sneakers and shorts.

 

12 MIN 45 SEC



Special Warfare/EOD

                      Required Exercise

Number

Time

1.

SWIM: In swimming trunks, swim nonstop 500 meters utilizing the side or breast stroke. Applicant may push off pool sides during turns.

 

12 MIN
30 SEC

2.

Ten-minute rest period.

   

3.

PUSH-UPS: The exercise will be performed with the back straight, head up, and knees together. Applicants will lower themselves to the ground, bending their elbows, keeping their body straight, until they touch their chest to the ground. They will then push their body up, keeping their back straight, and locking their elbows. They will count each repetition aloud as they complete a push-up.

42

2 MIN

4.

Two-minute rest period.

   

5.

SIT-UPS: The exercise will be performed with the hands clasped behind the head, knees bent at approximately 120 angle, feet together and held flat against the ground by an assistant. Applicants will raise their upper body to an upright position and attempt to touch their knees to their forehead (left knee and right knee on alternating counts) prior to lowering their upper body to the ground. Repetition will be counted aloud by applicants as they reach the up position.

50

2 MIN

6.

Two-minute rest period.

   

7.

PULL-UPS: The exercise will be performed by grasping the pull up bar and hanging straight down. Hands should be placed on the bar with palms away, at shoulder width. Repetitions will be counted aloud by applicants each time they pull their chins over the bar. Applicants shall not swing or bicycle their feet as they pull their chin over the bar, and they must maintain a vertical position during the exercise.

6

N/A

8.

Ten minute rest period.

   

9.

RUN 1.5 MILES: Applicants must full length trousers and either combat boots or high top boon docker shoes.

 

11 MIN 30 SEC

NOTEThe run/swim times and push-up/sit-up/pull-up standards for Special Warfare/EOD are minimum standards only. Maximum effort is required for all exercises and must be reported on the physical fitness screening test form submitted to NPC-401D.

 

Submarine Scuba Diver
                        Required Exercise

Number

Time

1.

SWIM: In swimming trunks, swim nonstop 500 meters utilizing the side or breast stroke. Applicant may push off pool sides during turns.

  

14 MIN

2.

Ten-minute standing rest period.

   

3.

PUSH-UPS: Perform 52 push-ups with hands shoulder width apart and feet together. the arms, back, buttocks and legs must be straight from head to heels and must remain so throughout the test. Begin by bending the elbow and lowering entire body until the top of the arms, shoulder and lower back are aligned and parallel to the deck. Return to the starting position by extending the elbows until the arms are straight which will count as one pushup. Repeat correctly as many times as required in the allotted time frame. You may stop and rest in the up position, maintaining the arms, back, buttocks and legs in the straight position, but you cannot rest your body on the deck or the test will be ended.

52

2 MIN

4.

Ten-minute standing rest period.

   

5.

SIT-UPS: Lie flat on back with knees bent, heels close to buttocks (approximately 10 inches) with arms folded across the chest and feet held to the floor by partner. Sit up touching elbow to thighs. Each time you touch your thighs will count as one sit-up. Lie back touching shoulder blades to deck. Repeat as many times as required in the allotted time frame. You may stop and rest in the up or down position, however, if you lower your legs, fail to keep your feet to the ground, or fail to keep your arms folded across your chest, the test is ended.

84

2 MIN

6.

Ten-minute standing rest period.

   

7.

RUN 1.5 MILES: Students will follow run course as directed by administrator.

 

12 MIN 45 SEC


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