Physical Fitness And Swimming Requirements

For Marine Corps Courses

 

        It is essential to the combat readiness of the Marine Corps that every Marine be physically fit.  Accordingly, specific physical fitness and water survival standards have been established at some formal Marine Corps courses.  These standards reflect the particular training requirements of the course involved.  International military students (IMSs) attending Marine Corps schools are expected to keep up with their Marine counterparts in this important area.  The Security Assistance Office is responsible for ensuring that the prospective IMS meets all physical requirements.

 

        -       Physical Fitness.  To Marines, the term physical fitness means a healthy body and the endurance to withstand the stresses of prolonged activity and adverse environment.  It includes the capacity to endure the discomforts that accompany fatigue and the ability to maintain combat effectiveness.

 

        -       Stamina.  A combination of muscular and cardiovascular endurance, stamina is the most important aspect of fitness for Marines.  Cardiovascular fitness should be the basis for all physical training because of its contribution to overall health and long life.  Muscular endurance is closely associated with cardiovascular endurance.  It is the physical characteristic that will allow prolonged activity of a moderate tempo.  For Marines, this represents the ability to march long distances with heavy loads, or to work long hours and still maintain the reserve to carry on in an emergency.

 

        -       Strength.  This is the ability to manipulate weight or, for a Marine, his/her own body weight.  A certain amount of strength is also necessary for appearance, confidence, and load-carrying ability.  It is essential that a Marine is able to handle his/her own body weight; if he/ she cannot, he/she is either too heavy or too weak.

 

        Physical training is a part of Marine training; however not all courses include physical training as part of the course curriculum or have a physical fitness prerequisite.  For those courses where physical training is a part of the curriculum, physical training will be demanding.  Achieving a 1st class score on the PFT is a prerequisite for some Marine Corps courses. It is the responsibility of the SAO to ensure the IMS meets appropriate physical requirements for the type of course the IMS is scheduled to attend.  IMSs are encouraged to participate with fellow students in the PFT or physical training that is not considered a part of the curriculum, but a part of the training schedule.

 

        Marines participating in the PFT or physical training as part of unit training or part of the curriculum normally will wear "uniform" PT gear. Students must have in their possession one pair of USMC 009 olive drab sweatshirt, one pair of olive drab sweatpants (Winter wear) and shorts and T-shirt (Summer wear).   IMSs attending courses where physical training is a part of the training should be prepared to defray cost to purchase appropriate PT gear.

                                                                                                                       

        The Marine Corps Physical Fitness Test (PFT) consists of three events: pull-ups/chin-ups for male or flexed arm hang for female, bent-knee sit-ups, and a 3-mile run.  Standards and guidance for the conduct of the PFT are outlined in figure 1.

 

        If swim qualification is a prerequisite, Combat Water Survival/Qualification Standards and Test Procedures are highlighted in figure 2.  They should be used as a guide to test prospective IMSs, starting at the Combat Water Survival, Third Class (CWS3) level and advancing to the desired level of performance.  These standards and procedures are an excerpt of MCO 1510.29B.

 

        IMSs should begin physical and water survival training prior to reporting for Marine Corps training and should work to maintain their physical proficiency throughout their training.

 

        It is equally important that all IMSs have a complete medical screening prior to departing their home country.  If it is discovered that an IMS cannot qualify for or complete training by reason of physical condition then the IMS will be returned to their home country as soon as the condition permits.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

        The Marine Corps physical fitness test measures acceptable levels of physical fitness for all Marines.  Marines must maintain the ability to pass the test at any time, and each is tested at least semi-annually.  Those who fail the test are placed on a supervised program of physical conditioning until they attain the minimum acceptable level of fitness for their age group.

 

        -       Conduct.  The test will be conducted in a single session.  Movement from one event to another should provide adequate rest between events.  Events may be conducted in any sequence prescribed by the unit commander.  Marines may wear appropriate gym attire or a seasonally modified utility uniform.

 

        -       Test Events and Standards

 

                            Physical fitness test for male.  The test consists of three events: pull-ups/chin-ups, bent-knee sit-ups, and a 3-mile run.  These events are designed to test the strength and stamina of the upper body (shoulder girdle), the midsection, and the lower body.  Additionally, the run measures the efficiency of the cardiovascular system.  To successfully pass the test, a Marine must complete the minimum requirements for each event, plus earn the required additional points for his age group.  Failure to meet the required minimum in any event constitutes failure of the entire test, regardless of total number of points earned.  Minimum acceptable performance standards and required minimum scores are listed in table1.  The point system is shown in the performance chart in table 3. 

 

 

                            Physical fitness test for female.  The test consists of three events: the flexed arm hang, bent-knee sit-ups, and the 3-mile run.  These events are designed to test the strength and stamina of the upper body (shoulder girdle), midsection, and lower body.  Additionally, the run measures the efficiency of the cardiovascular system.  To successfully pass the test, personnel must complete the minimum repetitions or time listed for each of the three events.  Minimum acceptable performance standards are listed in table 2.  

 

 

        -       Performance of Events

 

                            Pull-ups (male).  The bar is grasped with both palms facing either forward or to the rear and the arms are fully extended (dead hang).  Feet must be free of the ground.  The position of the hands may be changed during the exercise as long as the performer is not assisted or does not dismount from the bar.  Pull your body up with the arms until your chin is over the bar, then lower yourself until the arms are fully extended again; this is one repetition.  The movement must be fully extended again; this is one repetition.  The movement must be fully completed to count.  Repeat as many times as possible.  The body will be kept from swinging by an assistant holding an extended arm in front of the knees of the Marine on the bar.  Resting is allowed in the up or down position, but resting with the chin supported by the bar is not allowed.

 

                            Flexed Arm Hang (female).  The individual stands on a support or, if necessary, is assisted by others to reach the starting position.  Both palms must face in the same direction.  The elbows are flexed so that the chin is over or level with the bar.  Once the individual is set in the starting position, the support or assistance is removed and she attempts to maintain elbow flexion for as long as possible.  The score is the length of time in seconds that some degree of flexion at the elbow is maintained.  The chin may not rest on the bar during the exercise.

 

                            Bent-knee Sit-ups.  The time limit is two minutes for male and female Marines.  In the correct starting position, the Marines are on their back (supine position) with their shoulder blades touching the deck, knees flexed and both feet flat on the deck.  The arms are folded across and remain against the chest or rib cage with no gap between the forearms and the chest or rib cage when raising the upper body.  One repetition consists of raising the upper body from the starting position until the elbows or forearms touch the thighs and then returning to the starting position with the shoulder blades touching the deck.  No bouncing or arching of the lower back is authorized, and the buttocks will remain in constant contact with the deck throughout the exercise.  An assistant may hold the feet or legs below the knees in whatever manner is most comfortable for the participant.  Kneeling or sitting on the feet is permitted.  Repeat as many times as possible during the time limit.  Resting during the exercise is permitted in either the up or the down position.

 

                            Run.  The object of this event is to complete the measured course as rapidly as possible.  Walking is allowed.  Both male and female Marines will run a 3-mile course.

 

                               

Source: Marine Corps Order 6100 (Physical Fitness)

 

 

        The following qualification standards and test procedures are applicable to MARCORPS combat water survival training.  All testing procedures for will be accomplished while wearing full combat gear unless otherwise stated.  Full combat gear will consist of boots, utilities, helmet, flack jacket, H-harness, cartridge belt, two magazine pouches, two full canteens with covers, rubber rifle, and a standard 40-pound pack, with frame, which has been properly waterproofed.  Gas mask, first-aid kit, magazines, sopor mats, and sleeping bags will not be used during testing or training.

 

        -       Combat Water Survival, Third Class (CWS3).  To qualify Marines as CWS3 involves teaching and testing.  Emphasis is on personal survival under combat situations and while on maneuvers.  Teaching occurs throughout instruction/evaluation.

 

                            Enter shallow water (minimum 1 m) with weapon and wearing full combat gear.

                            Walk 20 meters in shallow water (minimum 1 m waist deep) with weapon at port arms and wearing full combat gear.

                            Walk 40 meters in chest deep water wearing full gear and weapon (weapon slung around neck) using a modified breaststroke arm movement and modified combat stroke leg movement (bicycle stroke).

                            Travel for 40 meters in deep water (over the head) with full gear and weapon.

                            Enter water from height of 5 feet using the modified abandon ship technique, into deep water with full gear and weapon (weapon inverted at sling arms), travel 10 meters, remove pack, and travel 15 meters with pack and weapon.

                            Jump from minimum height of 8 feet (maximum of 15 feet) using the abandon ship technique wearing utilities and boots only and travel 25 meters using either a beginner swimming stroke (on front or back) or demonstrating a basic knowledge of any survival stroke or combination thereof.

 

        -       Combat Water Survival, Second Class (CWS2).  Develop skill level to be able to assist a wounded Marine to safety as in a river crossing.  Must have completed CWS3.

 

                            Uniform will be full combat gear and contents of pack will be waterproofed.

                            With full combat gear minus pack, swim 50 meters in deep water, with weapon slung across back (muzzle down).

                            Wearing full combat gear, perform 25 meter collar-tow on passive "victim" similarly dressed, simultaneously towing two packs and two weapons (secured to packs).  Packs my be used for floatation devices for "victim".

 

        -       Combat Water Survival, First Class (CWS1).  Demonstrate ability to rescue yourself, assist a victim/distressed swimmer to safety, and survive under adverse situations.  Must have completed CWS2.  Steps will be executed in sequence wearing only the utility uniform.       

 

                            Uniform will be utilities only (no boots).

                            Survival strokes:  Properly demonstrate the following:

 

                                            25 meters breaststroke

                                            25 meters sidestroke

                                            25 meters elementary backstroke

 

                            Rescues:  Dry land drill, water demonstration, and student practice time of all three rescues.  Students must properly demonstrate each rescue for qualification, utilizing ease-in entry technique with victim 5 meters away.  Victims are passive during carry or tow.

 

                                            Front head hold escape, front surface approach, wrist tow for 25 meters.

                                            Rear head hold escape, rear approach, double armpit tow, cross-chest carry for 25 meters.

                                            Double wrist grip escape, swimming assist to the front.

 

                            Swim 250 meters using one or a combination of survival strokes.

 

        -       Water Survival Qualified (WSQ).  Successful completion of CWS1 and the following procedures are prerequisites for WSQ.

 

                            Splash Recover Technique.  Swim underwater 10 meters, on the surface 40 meters in simulated burning oil spill situation.  Uniform will be utilities and boots.

                                            Abandon ship technique; enter water from a height greater than 8 ft but less than 15 ft.

                                            Without surfacing, swim 10 meters.

                                            Using splash technique, go to surface.

                                            Remain on surface, use modified breaststroke splashing technique, and swim 40 meters.

                            Enter water full combat gear from a minimum height of 8 ft (max 15 ft), using abandon ship technique (weapon inverted at sling arms).

                            Remove pack, assume a reconnaissance position utilizing the pack, traverse 25 meters simulating sighting in and engaging enemy on either flank.

                            Tread water or survival float in deep water with utilities and boots for 30 mines without artificial floatation.  Boots will be removed after 5 min. and retained.  Five min. prior to completion of the 30 min float, and without exiting from the water, replace the boots and swim 500 meters using one or a combination of survival strokes.

                            Trouser inflation/back float for 1 min.

 

        Flight Status Personnel:  Personnel assigned/pending assignment to flight status are required to qualify at a minimum of CWS1 (first class).  This is a one-time requirement, and is the prerequisite for follow-on swim training.  Normal water survival training will continue thereafter.