NAVY FITNESS & NUTRITION GUIDE
NRC Future SailorFitness & Nutrition GuideINTRODUCTION TO A CULTURE OF FITNESS(REV 03/21)
WELCOME ABOARDDuring the next few weeks or months, you will begin your initial training as a proud member of the United StatesNavy. Whether you are attending Officer Candidate School (OCS), Officer Development School (ODS), or RecruitTraining Command (RTC), you will be expected to meet the Navy’s fitness requirements. This guide is not designedto be a comprehensive physical training program that meets the needs of every individual. Rather it provides a basictemplate for you to use in preparation for the physical demands that you will be expected to meet at OCS/ODS orRTC and maintain a lifestyle conducive to long term health.Future Sailors in the Delayed Entry Program (DEP) and OCS/ODS candidates will have the opportunity to participatein organized physical fitness sessions. For Future Sailors, these sessions are held at DEP meetings and led byRecruiting personnel. Your Recruiter will provide you with a schedule and times of these meetings during your72-hour indoctrination. Although voluntary, you are strongly encouraged to participate in these sessions. Theseorganized physical fitness sessions are designed to introduce you to a culture of fitness that is vital to the missionreadiness of the United States Navy.If you experience any pain or feel like your personal safety is ever at risk while participating in organized PhysicalTraining, STOP and notify Recruiting personnel immediately. This program is designed to help you increase yourlevel of physical fitness - not to cause injury or jeopardize your safety.You will not be authorized to participate in any station level Physical Training unless you are within pre-accessionbody fat standards. Additionally, you must have a signed Hold Harmless Agreement in your DEP Training Folder oryour Officer Residual File.FOR YOUR SAFETYBefore your organized physical training, your Recruiter will be asking you a series of questions that are designed toensure your safety. These questions will need to be answered honestly.PRE-PHYSICAL ACTIVITY QUESTIONS:(1) Are you medically cleared, with a MEPS physical (within one year)? If no, you may not participate today.(2) Do you have chest pain (with or without exertion), bone or joint pain, high blood pressure or high cholesterol? Ifyes, have you been cleared, by your medical provider, to participate in PT?(3) Do you have Sickle Cell Trait (SCT)? If yes, have you been cleared by your medical provider to participate in PT?If not, you may not participate today.(4) Have you had a change in your medical status since the last time you were asked these questions?(5) Are you ill today or know of any medical condition that may prevent you from participating in physicalactivity today?(6) Are you a female who could be Pregnant?2
FITNESS AND NUTRITION PLANINTRODUCTIONThis Fitness and Nutrition Guide provides basic guidelines for the three primary elements of a physical fitnessprogram: cardio-respiratory activity, muscular strength and endurance exercises, and flexibility exercises. Researchsupports that participation in these activities prior to entering RTC, OCS/ODS will decrease your injury risk duringinitial training.NUTRITION OVERVIEWNutrition is vital in maintaining a healthy diet and providing your body with the proper nutrients needed for alifestyle which promotes fitness and overall health. Excess weight and poor nutrition may lead to poor health and anincreased risk of injury while you are at RTC, OCS/ODS.NUTRITIONIn order to be physically fit, you must be nutritionally fit. This section provides guidance on properly fueling yourbody to achieve your performance goals. Nutrition is important in all that you do. Paying more attention to whatyou eat and drink, can improve your mood, energy level, self-confidence, physical and mental performance andoverall health.YOUR BODY IS LIKE A CAR. HOW WELL IT PERFORMS IS BASED ON:lQuality Fuel Good Nutrition and HydrationlHow well it is Tuned ExerciselHow much Drag Factor Excess Weight3
HERE ARE SOME HELPFUL GUIDELINES TO FOLLOW, ALL AREREFERENCED IN THE NOFFS DISCUSSED FURTHER IN THIS GUIDE.lEat Breakfast everydaylEnjoy your food, but eat less. Avoid oversized portionslBe active 60 minutes per daylEat three small, nutrient-dense, balanced meals and 2-3 small nutrient-dense snacks.lSet realistic goals for fitness and weight loss: No more than 1-2 pounds of weight loss per week.lTrack your food intake on a food log, app or NOFFS meal plannerlWrite down specific and measurable nutrition and fitness goalslStay hydrated. Drink a minimum of eight 8 oz glasses of water daily. Don’t rely on thirst as a guide.lMake half your plate fruits and vegetables. Choose three colors for every meal.lMake at least half of your grains whole grains (look for the word “whole” as the first ingredient)lChoose lean protein (non-fried chicken, fish, pork, beef, eggs, legumes or beans)lLimit or avoid sugary beverages (soda, energy/sport drinks and fruit punch)lNo more than one dessert or sweet per day (around 150-200 calories)lSleep 7-8 hours per nightlNever Give Up!During the course of the day snacking on foods that provide a high amount of nutrients can help keep energy levelshigh and minimize performance degraders. Convenient performance snacks include:lWhole Grains: plain instant oatmeal, high fiber crackers, whole wheat bread, 100 calorie popcornlLean Protein: hummus, tuna, soybeans, hard boiled eggs, string cheese, lean deli meatslVegetables: cherry tomatoes, baby carrots, peppers, low sodium vegetable juice or souplLow Fat Dairy: Skim or 1% milk, soy milk, low fat yogurt, cottage cheeselFruit: apple, orange, banana, grapes, kiwi, strawberries, 1/4 cup of dried fruitlHealthy Fats: nuts in 1 oz portions, seeds, peanut or almond butterMEETING WEIGHT STANDARDSIf you need to lose weight, the most effective way is to make wise food choices and include regular physical activity.Diets and skipping meals do not work in the long run, and should not be attempted as a means of rapid weight loss!The resources on the following pages will help you create and maintain a more effective meal plan. How much youeat will depend on your age, weight, activity levels and your performance goals.4
HOW TO BUILD A SOUNDNUTRITION PLAN: SECRETS TO SUCCESSBuild a Better Meal PlanFirst, go to the virtual meal builder ing-series/virtual-meal-builder/To generate a meal template, enter your gender, goal (weight loss, maintenance or gain) and current weight. Choose“Build Meal Plan”. Simply select from the available food choices within the breakfast, lunch, dinner, and snack times/periods of the day. The plan is based on exercising three to five times per week.The meal template includes an appropriate amount of calories and food groups toward your goals.You may need to tweak the plan based on your response and changes in weight.There is no magic pill or fad diet that will help you achieve the results that you desire to achieve. Following thesesimple steps will help you prepare physically for RTC, OCS/ODS:5
PHYSICAL FITNESS OVERVIEW:Physical fitness is an essential and critical component of readiness. Physical health and fitness is much morethan the absence of disease. It is a state of being that includes strong, flexible muscles, tendons and joints and anefficient system for getting oxygen and nutrients to the body. An enhanced level of fitness is achievable by everyone,despite body type, family health history and past habits. As discussed previously a physical fitness programincludes 3 primary components:Cardio-respiratory activities: These activities include aerobic activities, such as running, walking, swimming,bicycling, or the use of cardio-fitness machines that help the heart, lungs and blood vessels become more effectiveat delivering oxygen and glucose.Muscular Strength and Endurance: These activities include a variety of resistance exercises such as push-ups,curl-ups, squats, or weight training. Muscular strength and endurance activities help your muscles become stronger,giving them both the raw strength and ability to work repeatedly without undue fatigue.Flexibility: Flexibility or stretching exercises are necessary to prevent injury to the muscles, tendons, ligaments, andjoints while increasing efficiency through a full range of motion.WORKOUT SYSTEM INTRODUCTIONThe Navy Operational Fitness and Fueling Series (NOFFS) is designed to provide the Navy with a “world-class”performance training resource for Sailors. Using the latest sports science methodologies, the logic engine forNOFFS combines both human performance and injury prevention strategies, resulting in safer training while yieldingpositive human performance outcomes. The exercises used in the NOFFS product are designed to replicate theactivities Sailors conduct in their operational duties: lifting, pushing, pulling and carrying. Developed as a completefitness package, it includes Nutrition and Fueling information. All of the NOFFS resources can be downloaded ing/operational-series/ . Utilize the virtual trainer or select the largedeck series guides from the downloads section of this website and begin your progression with level one.6
NOFFS NAVY FITNESS/OPERATIONAL 1.3NOFFS 2Operational 1.3Choose the LARGE DECK SERIES, choose from the Settings options your workout “Level: 1-3”, “Duration: 30-60Min”, “Equipment”, “Cardio options”, and “Stage A-D”. Complete the selected workout of Pillar Prep, Movement Prep,Strength, Cardio Conditioning, and Recovery-stretching.You can progress through the 1, 2, and 3 LARGE DECK SERIES levels as your strength and cardio performanceincreases, while maintaining strict form for every exercise throughout the workout/series.”All the NOFFS phone APPs contains multiple workout guides with full motion video and points of performancerecommendations for each exercise described in the workout.You can also choose the Cardio, Strength, and Regeneration Series for additional exercises and routines, howeversome of the exercises in these series may require some additional weight and regeneration equipment/tools to usein their entirety.The Nutrition Meal Builder on the NOFFS APP will assist you in building a proper daily nutrition plan. Choose the“Fueling” option on the APP, then select the “Meal Builder”. Navigate to “Settings”, enter your Gender, WeightGoal, and Current Weight. Choose the foods options for each of the Grains, Proteins, Vegetables, Fruits, and Fatscategories according to serving sizes listed. You’ll easily build daily and weekly meal/snack plans, while keepingtrack of your calories and nutrient density.ADDITIONAL/ADVANCED FREE NOFFS APPS ARE ALSO AVAILABLE FOR DOWNLOADNOFFS 2NOFFS 2NOFFS 2Endurance 1.2Sandbag 1.1Strength 1.17
YOUR NAVY PHYSICALREADINESS TEST (PRT) AT RTC, OCS/ODSThe Navy PRT is a three-part fitness test that measures your overall Physical Fitness. The following section is anoverview of the three events that comprise the PRT. The Navy PRT Score Categories and the Body CompositionAssessment (BCA) can be found online at t-Century-Sailor/Physical-Readiness/Guides/ (see “Guide 5- Physical Readiness Test” for your gender and age standards.” Ask yourRecruiter if you need assistance with understanding the PRT requirements. You will be expected to score at least a“satisfactory” on the PRT, for your age group, during Initial Training in each of the following three events.(1) PUSH-UPS:Push-ups are a measure of your upper body strength (chest, shoulders and triceps). Always use correct form toprevent injury and to improve core strength and performance.PUSH-UP PROCEDURES:1- Start in the rest position. Assume the front leaning position with hands approximately shoulder width apartand feet together. The arms, back, buttocks and legs must be straight from head to heels and must remain sothroughout the push-up.2- Begin the push-up by bending the elbow and lowering the entire body until the top of the upper arms are parallelto the deck and the elbows are bent at a 90 degree angle.Remember to keep the arms, back, buttocks and legs aligned throughout the push-up motion.3- Return to the starting position by extending the elbows until the arms are almost straight. Do not lockyour elbows.(2) FOREARM PLANK:The forearm plank will be performed on a flat, level surface. Blankets, mats, or other suitable padding may beused. However, the Service Member must be entirely on or off the padding, (i.e., upper body of the Service Membercannot be on the padding with feet off). The event will consist of maintaining a proper forearm plank position for themaximum time allowed.Forearm plank procedures:1- Service Member will begin face down on the deck with elbows bent, forearms flat on deck, with the body in astraight line through the head, shoulders, back, buttocks and legs.2- Elbows must be aligned directly below the shoulders at a 90-degree angle between the forearm and upper arm.Hands will either be in fists with the pinky side of the hand touching the deck or lying flat with palms touchingthe deck. Forearms may be parallel or angled inward, but the hands cannot be clasped together.3- Feet should be placed hip-width apart. Hips must be lifted off the deck with only the forearms, hands and toeson the deck.4- Knees are straight, pelvis in a neutral position and back flat. The back, buttocks and legs must be straight fromhead to heels and must remain so throughout the test.5- The head and neck should be kept neutral (face looking straight down at the deck) throughout the duration ofthe test so the body remains straight from the head to the heels.6- Toes, forearms and fists or palms must remain in contact with the deck at all times and folding of hands is notpermitted. No part of the body of the Service Member may contact a vertical support surface.8
CORRECT PLANK FORM ILLUSTRATIONThe back, buttocks,and legs shall bestraight from head toheels and must remainso throughout the test.Feet should be placedno more than hipswith apart. Hips shallbe lifted off the deckwith ankles at 90degrees and thebottom of the toes onthe deck.The plank will beperformed on a flat,level surface. blankets,mats, or other suitablepadding may be used.However, the membermust be entirely on oroff the padding.Elbows shall be aligneddirectly below theshoulders at a 90degree angle betweenthe forearm andupper arm. Forearmsmay be parallel orangled inward.The neck should bekept neutral (facelooking straightdown at the deck)throughout theduration of the testso the body remainsstraight from thehead to the heels.Hands must be on the deck, either infists wtin the pinky side of the handtouching the deck or lying flat withpalms touching the deck.However, the hands cannot beclasped together.Forearm plank exercise video link: https://www.youtube.com/watch?v iPVKhj3dudA(3) 1.5-MILE RUN AND/OR WALK:This event consists of running or walking 1.5 miles as quickly as possible. Any combination of running or walking isallowed to complete event.9
PRT STANDARDSPRT Standards Altitudes Less Than 5000 FeetMAR 2021Males: Age 17 - 19 yearsPerformancePointsPush-upsForearm Planks 1.5 - Mile RunProbationaryFemales: Age 17 - 19 yearsPerformancePointsPush-upsForearm Planks 1.5 - Mile RunProbationaryMales: Age 20 - 24 yearsPerformancePointsPush-upsForearm Planks 1.5 - Mile RunProbationaryFemales: Age 20 - 24 m Planks 1.5 - Mile Run
MAXIMUM WEIGHT FORHEIGHT SCREENING TABLEMAR 202197Sailor’s Height (inches)(fractions rounded up tonearest whole 8223925683245261266271848586251257263MenMaximum Weight (pounds)WomenMaximum Weight (pounds)102PRT standards for members over age 24 can be found within the Navy Physical Readiness Test (PRT) Guide 5,located on t-Century-Sailor/Physical-Readiness/Guides/11
INJURY PREVENTIONINJURY PREVENTION DURING PHYSICAL TRAINING:The Navy’s Initial Training injury rates are largely due to personnel arriving in poor physical condition. The goal ofthis fitness and nutrition guide is to provide you with guidelines for exercise so that you improve and not causeoveruse, excessive overload that leads to injury or illness. Overuse problems commonly occur at the beginningof a new exercise program and account for the majority of injuries. The body and muscles must be given timeto gradually adapt to the new demands of a physical activity program. The first few months of a new physicalconditioning program are the most critical.INJURY PREVENTION OVERVIEW:Participation in physical exercise offers many benefits; these benefits far exceed the risk of injury. When youexercise, you intentionally use certain muscles to increase their strength and endurance. It is common to feel minoraches and soreness as your body adapts to these efforts. While injury is possible in any exercise program, followingsafety guidelines to prevent injuries and participating in a sensible strengthening and stretching program generallydecrease risk of injury for those who participate in physical fitness programs. When beginning a physical trainingprogram, IT IS IMPORTANT TO GRADUALLY INCREASE YOUR EXERCISE INTENSITY AND DURATION. When in doubtabout your physical activity program, it is better to cut back and take it easy rather than to do too much too soon. The one physical fitness component that stands out in virtually all studies for the prevention of injuries is aerobicfitness. Studies show that being aerobically conditioned prior to entering initial training will greatly decreaseyour chances of getting injured. The lower the initial level of fitness when beginning training, the greater the riskof experiencing training related injury. Though being aerobically conditioned is important for the prevention of injury, aerobic exercises such as runninghave the potential to cause injury through repetitive, forceful impact against hard surfaces. During your aerobicconditioning efforts, it is recommended to participate in different types of aerobic activities to prevent injuryoccurrence. Remember to gradually increase your exercise intensity and duration. When ligaments, tendons, muscle, and bone are strengthened through muscular exercise, risk of injury isdecreased. Strong, flexible muscles and ligaments can better withstand the stress of many forceful landingsduring a workout. Many aerobic activities tend to develop strength in only a few groups of muscles, leaving othersweak. For example, running strengthens quadriceps while not developing hamstrings. Flexibility programs maydecrease risk of injury. When tight muscles restrict the natural range of motion of a joint, the slightest unusualtwist can cause a strain or pull. Inflexibility may also cause overuse injuries because inelastic muscles transferexcessive stress to even less flexible areas of the body.COMMON INJURIES DURING INITIAL TRAINING:The five primary injuries most commonly incurred by personnel during Navy initial training schools include thefollowing: ligament sprains, muscle strains, shin splints, stress fractures, and runner’s knee, also known as IliotibialBand Friction Syndrome (ITBS).These types of injuries, can affect your successful completion of initial training. To reduce the likelihood of injurytrain smart, rest and recover from previous exercise sessions, hydrate properly for the conditions and environmentand eat a balanced diet.12
CGussnFitneiderNRtur e SailoFu&Nou tritiHELPFUL WEB RESOURCES:Navy Operational Fitness and Fueling Serieshttp://www.Navyfitness.org/f
This Fitness and Nutrition Guide provides basic guidelines for the three primary elements of a physical fitness program: cardio-respiratory activity, muscular strength and endurance exercises, and flexibility exercises. Research supports that participation in these activities prior to entering RTC, OCS/ODS will decrease your injury
Navy Physical Fitness Program . 1. Navy Policy on Physical Fitness . a. Physical fitness is a crucial element of mission performance and must be a part of every Sailor's life. Mission readiness and operational effectiveness are built on the physical fitness of the individual; therefore, all Navy personnel shall maintain personal physical .
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DEPARTMENT OF THE NAVY BUREAU OF NAVAL PERSONNEL WASHINGTON. D.C. 20370-5000 IN REPLY REFER TO 6100 Ser 60/ SEP IT From: Assistant Chief of Naval Personnel, Personal Readiness and Community Support (Pers-6) Subj: NAVY NUTRITION AND WEIGHT CONTROL SELF-STUDY GUIDE Encl: (1) Navy Nutrition and Weight Control Self-Study Guide 1.
The Navy SEAL Nutrition Guide " and " The Navy SEAL Physical Fitness Guide ". We hope that the nutrition and fitness information in this guide will help you achieve both your professional physical readiness and your personal performance goals. A companion guide for use by health promotion personnel is entitled " Force Health Protection .
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consistent and enhanced quality fitness facilities throughout the Air Force. 1-3 FITNESS FACILITY DESCRIPTION. 1-3.1. Fitness Mission The Air Force Fitness mission is to "Enhance combat readiness by supporting unit commanders' fitness program and provide fitness and sports opportunities to all authorized
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Physical Fitness cont'd Consists of: -5 health-related fitness components -6 skill-related components (aka sports fitness or motor fitness) Health Related Fitness Cardiovascular endurance Muscular endurance Muscular strength Flexibility Body composition Skill Related Fitness Agility Balance Coordination Speed Power Reaction time
