11/18/2020
MyNavy HR
NAVADMIN 304/20 has just been released, detailing the single PFA cycle for 2021, as well as the change to the forearm plank over the curl-up and the addition of the 2,000 meter row as a cardio option.
The new standards for the forearm plank and the 2,000 meter row are available in the Physical Readiness Test guide at the link below:
https://www.public.navy.mil/bupers-npc/support/21st_Century_Sailor/physical/Documents/Guide%205-%20Physical%20Readiness%20Test%20%202020%20(005).pdf
Check out the full NAVADMIN for more details on the single season and new modalities!
NAVADMIN 304/20
PASS TO OFFICE CODES:
FM CNO WASHINGTON DC//N1//
INFO CNO WASHINGTON DC//N1
MSGID/GENADMIN/CNO WASHINGTON DC/N1/NOV//
SUBJ/PHYSICAL READINESS PROGRAM POLICY CHANGES CY2021 CYCLE, PLANK
AND ROWER MODALITIES//
REF/A/MSG/CNO WASHINGTON DC/071628ZJUL20//
REF/B/MSG/CNO WASHINGTON DC/051654ZSEP17//
REF/C/DOC/OPNAV/11JUL11//
AMPN/REF A IS NAVADMIN 193/20, PHYSICAL READINESS PROGRAM POLICY
UPDATE FOR PHYSICAL FITNESS ASSESSMENT CYCLE TWO 2020 DUE TO COVID-
19 MITIGATION. REF B IS NAVADMIN 141/17, PHYSICAL READINESS PROGRAM
POLICY CHANGES. REF C IS OPNAVINST 6110.1J, PHYSICAL READINESS
PROGRAM.//
RMKS/1. This NAVADMIN provides policy updates to references (a)
through (c):
a. Calendar Year 2021 Physical Readiness Program. In order to
continue to mitigate COVID-19 impacts to the fleet, Navy will
conduct one Physical Fitness Assessment (PFA) cycle in calendar year
2021 from 15 March to 15 September 2021, dependent upon local
conditions and operational requirements. Shifting the PFA cycle to
March allows Navy to execute the PFA after the primary influenza
season, while leveraging outdoor venues as the weather warms for the
conduct of the test.
(1) Echelon II Commanders may waive the PFA cycle 2021
requirements if COVID-19 conditions prevent commanders from
executing safely.
(a) This authority may be delegated no lower than first
flag officer in the chain of command.
(b) The *DEP/OP* non-participation reason shall be used
when COVID-19 conditions prohibit participation in the physical
readiness test (PRT) and body composition assessment (BCA) per
enclosure (1), paragraph 2 of reference (c).
(c) Conducting the BCA is strongly encouraged.
(2) Validation. Local conditions permitting, all Sailors
must participate in PFA cycle 2021 (i.e., the excellent or above
validation from the previous cycle does not apply). Service Members
who meet the criteria for *Validation* in PFA cycle 2021 as outlined
in reference (b) will be exempt from participation in PFA cycle one
2022.
(3) A new Physical Readiness Program (PRP) Guide 15, Conduct
of the Physical Fitness Assessment in COVID-19 Conditions, is
available on the Physical Readiness Program Website
(https://www.public.navy.mil/bupers-
npc/support/21st_Century_Sailor/physical/Pages/Guides.aspx) and will
be updated as Centers for Disease Control recommendations change.
b. Group Physical Fitness Training. Effective immediately,
based upon local conditions, Echelon II commanders may authorize
group physical training (command, department, division physical
training, Fitness Enhancement Program and spot check BCAs). They
may delegate this authority to the first flag officer in the chain
of command.
c. Command Fitness Leader (CFL) Certification. While
Commander, Navy Installations Command has resumed teaching the CFL
Course, current CFL certifications are extended until 30 September
2021 due to limited course availability. Commanders may designate
former CFLs who were initially certified after 1 January 2016, to
act as CFLs until 30 September 2021.
d. Means to Regain Eligibility from PFA Failures. Since Navy
is only conducting one PFA cycle during 2021, all Sailors with PFA
failures, including those with two or more consecutive PFA failures,
may regain eligibility for advancement or retention by passing a
mock or official PFA.
e. Fitness Modalities. New fitness modalities are implemented
to improve the physical readiness of Sailors in alignment with the
Culture of Excellence (COE).
(1) PFA cycle 2021 will incorporate the forearm plank and
2000-meter row.
(2) Service Members who do not meet the minimum passing
score for the forearm plank modality will not receive a *fail* for
the 2021 cycle PRT only. However, Service Members must still pass
the BCA, the push-up and cardio modalities of the PRT. Failure to
do so will result in a *fail* for PFA cycle 2021.
2. A study conducted by Naval Health Research Center (NHRC)
developed the initial forearm plank and 2000-meter row PRT
performance standards, which are available in PRP Guides 5 and 10.
3. The forearm plank will replace curl-ups as the abdominal
muscular endurance assessment.
a. NHRC determined that the forearm plank is a better test of
core strength and abdominal muscular endurance. The repeated spinal
flexion movement of the curl-up is not operationally relevant, may
aggravate lower-back injuries and does not appropriately challenge
the abdominal musculature.
b. The forearm plank incorporates an isometric contraction that
activates the abdominal and trunk muscles mimicking the main
function of the abdominal musculature by acting as stabilizers for
the spine.
c. The forearm plank is a functional exercise required in 85
percent of shipboard tasks involving pushing, pulling, lifting and
carrying. Training for the forearm plank will strengthen the core,
improve posture and reduce the risk of sustaining lower-back
injuries throughout the career of a Sailor.
4. The 2000-meter row on the Concept-2 Rower will serve as another
alternate-cardio option in addition to the 12-minute stationary
bike, 500-yard/450-meter swim and 1.5-mile treadmill run.
a. The 2000-meter row is a non-weight bearing, low-impact
exercise, which reduces impact on the legs. More importantly,
rowing provides a full-body cardio workout engaging 80 percent of
the musculature of the body.
b. Similar to the stationary bike, the Concept-2 Rower is space
saving and can be used on any naval vessel or installation.
c. Unlike the plank, the 2000-meter row is an alternative and
therefore a failing grade will be marked as a failure.
5. In line with reference (c) and PRP Guides, Service Members
medically cleared for the Navy PFA will participate in the BCA and
PRT.
a. The new PRT event sequence will be as follows:
(1) push-ups
(2) forearm plank
(3) cardio or alternate cardio
b. Unlike the curl-up event, both push-ups and the forearm
plank exercise require overlapping and similar muscle groups.
(1) During the study to develop the new forearm plank
standards, push-ups were conducted first and the forearm plank was
conducted second.
(2) This sequence of events permits maximal performance on
the push-ups and the forearm plank accounting for any residual
fatigue from push-up execution.
6. Proper procedures for conducting the forearm plank:
a. There will be no more than eight Sailors to one CFL or
Assistant Command Fitness Leader (ACFL) when performing the forearm
plank. Additionally, each Sailor performing the forearm plank will
have a partner who will monitor the Service Member for proper form.
[Note: Recruit and Officer Training Commands have the authority to
determine the correct monitor to recruit/candidate ratio that most
effectively ensures the integrity of the event given the number of
recruits/candidates participating and the instructor staff
available.]
b. CFL/ACFL will record time with a stopwatch to the nearest
second and will announce the start, as well as 15-second intervals.
Cellphone stopwatches are prohibited to prevent user error.
c. The forearm plank will be performed on a flat, level
surface. Blankets, mats or other suitable padding may be used.
However, the Service Member must be entirely on or off the padding
(i.e., upper body of the Service Member cannot be on the padding
with feet off). The event will consist of maintaining a proper
forearm plank position for the maximum time allowed.
d. Service Member will begin face down on the deck with elbows
bent, forearms flat on deck and the body in a straight line through
the head, shoulders, back, buttocks and legs.
e. 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 touching the deck. Forearms may be parallel
or angled inward, but the hands cannot be clasped together.
f. Feet should be placed hip-width apart. Hips must be lifted
off the deck with only the forearms, hands and toes on the deck.
g. Knees are straight, pelvis in a neutral position and back
flat. The back, buttocks and legs must remain straight from head to
heels and must remain so throughout the test.
h. The head and neck should be kept neutral (face looking
straight down at the deck) throughout the duration of the test so
that the body remains straight from the head to the heels.
i. Toes, forearms and fists or palms must remain in contact
with the deck at all times. No part of the body of the Service
Member may contact a vertical support surface.
j. Involuntary muscle spasms (e.g., shaking, trembling or
quivering) resulting from maximum exertion during the exercise is
anticipated and permitted as long as the proper forearm plank
position is maintained.
k. Forearm plank event ends when:
(1) Maximum time for the forearm plank has elapsed or until
the last participant stops prior to the maximum time allowed.
(2) Any part of the body other than hands/fists, forearms or
feet touch the deck.
(3) Service Member lowers head to hands.
(4) Service Member lifts hands, forearms or feet off the
deck.
(5) Service Member does not maintain 90 degrees at the elbow
(i.e., Service Member shifts weight forward or back on forearms/toes
decreasing or increasing the 90-degree bend).
(6) Service Member receives more than two corrections on
form. On the third correction on form, the CFL/ACFL will stop the
Service Member and record the time. This will be the official
forearm plank time (score) of the Service Member.
7. Proper procedures for conducting the 2000-meter alternate cardio
row on approved Concept-2 Rowers (Models D and E only):
a. Personnel who intend to use the rower for the PRT are
required to train and familiarize themselves on the approved
Concept-2 rower, as identified in PRP Guide 10, to ensure they are
meeting their goals.
b. This event is a timed 2000-meter row. The CFL/ACFL must
conduct the rowing test as follows:
(1) Obtain authorization for alternate cardio options from
the Commanding Officer/Officer-In-Charge for the current PFA cycle.
(2) Practice safety, setup, start, stop and test procedures
on each individual machine prior to conducting any official test.
(3) Ensure the Service Member has practiced on the Concept-2
rower machine used for the test and is familiar with all safety
requirements.
(4) Instruct Service Member to set damper setting of their
choice on the flywheel. Service Member will not be able to adjust
the damper setting while conducting the test.
(5) Instruct Service Member to sit on rower machine.
(a) Adjust the footplate placements and secure feet
using adjustable straps. The foot straps should be secured at the
widest portion of the foot to permit freedom of movement of the heel
during rowing.
(b) The Service Member should grasp the handle with both
hands and place along the outer edge of the handle. Once the
Service Member begins pulling on the handle, he or she should remain
in constant and continuous motion (to prevent inadvertent monitor
cut-off, which would result in a test graded as a failure) until the
2000-meter test is complete.
(6) The CFL/ACFL will program the rowing machine performance
monitor with the following items:
(a) From the main menu of the performance monitor, press
the *Select Workout* button.
(b) Press the *Standard List* button and then select
*2000 m*.
(c) Press Change Display until the top line shows
*2000m|0 s/m*, the third line will show the overall elapsed time
(00:00) and the bottom line will show the projected finish time.
(7) The event begins when the CFL/ACFL gives the command
*Start*. Time starts automatically on the rowing performance
monitor display when the member starts rowing. The rowing distance
display counts down from *2000 m* to *0 m*.
(8) Once Service Member reaches *0 m*, the CFL/ACFL
announces and records elapsed time from performance monitor rounding
the time to the nearest whole second (0.4 and lower, round down; 0.5
and higher, round up).
(9) The Service Member begins the test by pressing with
their legs and moving entire body away from the performance monitor.
(10) The rower event ends when the participant:
(a) Completes 2000-meters.
(b) Stops rowing for a period long enough that the
monitor turns off.
(11) If Service Member does not complete the rower portion
of the PRT, other than for injury, the time will be recorded as
59:59 and scored as failed. In the event the Service Member would
like to participate in the Bad Day PRT, Service Member must be
cleared by medical prior to CO approval.
8. To assist CFL/ACFLs and members participating in the Navy PFA,
the new standards, tutorial videos, PRP Guides and other training
resources are available on the Navy Physical Readiness Program
website (https://www.public.navy.mil/bupers-
npc/support/21st_Century_Sailor/physical/Pages/default2.aspx).
a. Videos which demonstrate the proper form and testing
procedures for the forearm plank and 2000-meter row for Service
Members and CFLs/ACFLs will also be available on the Navy Physical
Readiness Program website.
b. Service Members can prepare for the new PRT events by
regularly participating in a well-rounded physical fitness routine
outlined in reference (a). The Navy Operational Fitness and Fueling
System (NOFFS) provides the Navy with physical fitness and nutrition
information for Sailors allowing the Navy to maintain peak physical
readiness and reduce injury risk. NOFFS workouts can be accessed
via four mobile applications (NOFFS-Operational, Strength, Endurance
and Sandbag) which can be downloaded for free using your smartphone
app store. Within the NOFFS platform, planks are referred to as
*pillar bridges.*
9. Commander, Naval Service Training Command may delegate authority
to unit commanders to decide exactly when to switch to the new PRT
based on their accession missions.
10. For additional information, contact the Physical Readiness
Program at (901) 874-2210/DSN 822 or via e-mail at PRP(at)navy.mil.
11. This NAVADMIN will remain in effect until superseded or
canceled, whichever occurs first.
12. Released by Vice Admiral John B. Nowell, Jr, N1.//
