Rowing Flashcards for USMC PFT Preparation

Questions and Answers

What does the PFT measure?

Strength and stamina of upper and lower body, as well as efficiency of the cardiovascular and respiratory systems.

What groups of Marines are required to take the PFT?

All active duty, Select Marine Corps Reserves, Active Reserve, and Marines approaching End of Active Service/retirement.

Participation in the PFT is a requirement regardless of?

age, gender, grade, duty assignment, or terminal leave date.

What three events comprise the PFT?

Hybrid Pull-Up/Push-Up Test, Abdominal Crunch, 3 Mile Run. Signup and view all the answers

Who decides the recommended order of the PFT?

Commander or Officer in Charge. Signup and view all the answers

What type of rowing machine is authorized?

Concept 2 with a Performance Monitor 3 or later performance monitor. Signup and view all the answers

Marine under 46 may use the rowing event if?

Health Care Practitioner recommends and is approved by CO. Signup and view all the answers

What are the responsibilities of a Monitor?

Observe, record, and detect. Signup and view all the answers

What are four duties of a PFT Monitor?

Supervise events, observe performance, advise participants, report and document results. Signup and view all the answers

What tasks do you perform during the PFT?

Verbal Commands, progress notifications, timing or counting repetitions. Signup and view all the answers

Results are recorded on?

PFT/CFT Performance Worksheet (NAVMC 11622). Signup and view all the answers

What does the PFT portion of the worksheet allow you to enter?

Raw PFT performance data (times and counts). Signup and view all the answers

What is the purpose of the Risk Factor Worksheet (NAVMC 11639)?

To determine and mitigate any health risk or injury for Marines over 45 years of age. Signup and view all the answers

Common injuries when performing the pull-up include?

Neck, back, elbow, and shoulder strains. Signup and view all the answers

How can pull-up injuries be prevented?

Monitor and correct Marines for proper form. Signup and view all the answers

What will minimize injuries during the push-up event?

Ensure Marines have proper form when performing push-ups. Signup and view all the answers

What should the abdominal crunch event area be like?

A flat surface free of hazards and debris. Signup and view all the answers

What tasks will monitors perform during the abdominal crunch event?

Call out time passed, check each Marine for proper form, guide and correct Marines where needed. Signup and view all the answers

What is required to set up the C2 rowing machine?

Select Workout; Standard List; 5000m. Signup and view all the answers

Common rowing injuries include?

Knee, back, upper extremity, rib cage. Signup and view all the answers

Rowing may predispose individuals to what other types of injuries?

Stress fractures, primarily affecting ribs. Signup and view all the answers

What is an authorized substitution for the 3-mile run?

Rowing. Signup and view all the answers

To prevent injury during the crunch event, Marines should use what muscle?

Abdominal. Signup and view all the answers

Preventative measures during running include?

Stretching afterwards, maintaining good hydration, taking warm-up walks. Signup and view all the answers

Most injuries during the rowing event are due to?

Overuse. Signup and view all the answers

When must the Risk Factor worksheet be completed?

3-6 days prior to the PFT. Signup and view all the answers

Study Notes

PFT Overview

PFT measures upper and lower body strength, stamina, and cardiovascular efficiency.
Required for all active duty, Select Marine Corps Reserves, Active Reserve, and Marines nearing retirement.

Participation Requirements

Mandatory participation regardless of age, gender, grade, duty assignment, or terminal leave.

PFT Events

Three events in PFT: Hybrid Pull-Up/Push-Up Test, Abdominal Crunch, and 3 Mile Run.
Recommended order of events decided by Commander or Officer in Charge.

Authorized Equipment

Concept 2 rowing machine authorized, must have Performance Monitor 3 or later.
Marines under 46 may row if approved by Health Care Practitioner and Commanding Officer.

PFT Monitor Responsibilities

Monitors must observe, record, and detect during PFT administration.
Key duties include supervising events, observing performances, advising participants, and documenting results.
Tasks during the PFT include providing verbal commands, progress notifications, and timing or counting repetitions.

Event-Specific Duties

Supervise Events: Ensure proper uniform, instruct form, select event areas, and mitigate risks.
Observe Performance: Knowledge of correct execution for all events is essential.
Advise Participants: Demonstrate proper form and provide feedback on timing and performance.

Documentation

Results are recorded on the PFT/CFT Performance Worksheet (NAVMC 11622).
The PFT portion captures raw performance data including times and counts.

Health and Safety Measures

Risk Factor Worksheet (NAVMC 11639) assesses health risks for Marines over 45.
Common injuries during pull-ups include strains to the neck, back, elbows, and shoulders.
Prevention of pull-up injuries involves monitoring for proper form.

Injury Prevention Strategies

Emphasis on correct form during push-ups to minimize injuries.
Abdominal Crunch event requires a flat, hazard-free surface.
Monitors guide Marines for proper techniques to ensure accurate counting and injury prevention during crunches.

Rowing Event Specifications

Setup the rowing machine by selecting "Workout," then "Standard List," and navigating to "5000m."
Common rowing injuries affect knees, back, upper extremities, and ribs; they can lead to stress fractures.

Substitutions and Preventative Measures

Rowing is an authorized substitution for the 3 Mile Run.
To avoid injuries during crunches, focus on using abdominal muscles.
Preventative measures during running include post-run stretching, hydration, and warm-up walks.
Most rowing-related injuries arise from overuse.

Compliance and Timing

Risk Factor worksheet must be completed 3-6 days prior to the PFT.

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Description

Test your knowledge on the U.S. Marine Corps Physical Fitness Test (PFT) with these flashcards. Each card covers critical aspects such as the test's purpose, requirements for participation, and important fitness metrics. Perfect for Marines preparing for the PFT.

USMC PFT Flashcards