(Rev 11/6/17)
NAVY FITNESS &
NUTRITION GUIDE
2
WELCOME ABOARD
During the next few weeks or months, you will begin your initial training as a proud member of the United States
Navy. Whether you are attending Ofcer Candidate School (OCS), Ofcer Development School (ODS), or Recruit
Training Command (RTC), you will be expected to meet the Navy's tness requirements. This guide is not
designed to be a comprehensive physical training program that meets the needs of every individual. Rather it
provides a basic template for you to use in preparation for the physical demands that you will be expected to
meet at OCS/ODS or RTC 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
participate in organized physical tness sessions. For Future Sailors, these sessions are held at DEP meetings
and led by Recruiting personnel. Your Recruiter will provide you with a schedule and times of these meetings
during your 72-hour indoctrination. Although voluntary, you are strongly encouraged to participate in these
sessions. These organized physical tness sessions are designed to introduce you to a culture of tness that is
vital to the mission readiness of the United States Navy.
If you experience any pain or feel like your personal safety is ever at risk while participating in organized Physical
Training, STOP and notify Recruiting personnel immediately. This program is designed to help you increase your
level of physical tness - 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-accession
body fat standards. Additionally, you must have a signed Hold Harmless Agreement in your DEP Training Folder
or your Ofcer Residual File.
Before your organized physical training, your Recruiter will be asking you a series of questions that are designed
to ensure your safety. These questions will need to be answered honestly.
Pre-Physical Activity Question
1. Do you have chest pain (with or without exertion), bone or joint pain, high blood pressure or high
cholesterol? If yes, have you been cleared by your medical provider to participate in PT?
2. Have you had a change in your medical status since the last time you were asked these questions?
3. Are you ill today or know of any medical condition that may prevent you from participating in physical
activity today?
4. Do you know of any other reason why you should not do any physical activity?
5. Are you a female who could possibly be pregnant?
You must be dressed in attire suitable for physical training. (i.e., street attire, footwear not designed for
running, vinyl/plastic clothing meant to enhance perspiration, etc.)
WELCOME ABOARD
FOR YOUR SAFETY
3
Introduction
This Fitness and Nutrition Guide provides basic guidelines for the three primary elements of a physical tness
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
risk during initial training.
Nutrition Overview
Nutrition is vital in maintaining a healthy diet and providing your body with the proper nutrients needed for a
lifestyle which promotes tness and overall health. Excess weight and poor nutrition may lead to poor health and
an increased risk of injury while you are at RTC, OCS/ODS.
Nutrition
In order to be physically t, you must be nutritionally t. This section provides guidance on properly fueling your
body to achieve your performance goals. Nutrition is important in all that you do. Paying more attention to what
you eat and drink, can improve your mood, energy level, self-condence, physical and mental performance and
overall health.
Your body is like a car. How well it performs is based on:
•
Quality Fuel = Good Nutrition and Hydration
•
How well it is Tuned = Exercise
•
How much Drag Factor = Excess Weight
FITNESS AND NUTRITION PLAN
4
Here are some helpful guidelines to follow, all are referenced in the NOFSS discussed further in
this guide.
• Eat Breakfast everyday
• Enjoy your food, but eat less. Avoid oversized portions
• Be active 60 minutes per day
• Eat three small, nutrient-dense, balanced meals and 2-3 small nutrient-dense snacks.
• Set realistic goals for tness and weight loss: No more than 1-2 pounds of weight loss per week.
• Track your food intake on a food log, app or NOFSS meal planner
• Write down specic and measureable nutrition and tness goals
• Stay hydrated. Drink a minimum of eight 8 oz glasses of water daily. Don’t rely on thirst as a guide.
• Make half your plate fruits and vegetables. Choose three colors for every meal.
• Make at least half of your grains whole grains (look for the word “whole” as the rst ingredient)
• Choose lean protein (non-fried chicken, sh, pork, beef, eggs, legumes or beans)
• Limit or avoid sugary beverages (soda, energy/sport drinks fruit punch)
• No more than one dessert or sweet per day (around 150-200 calories)
• Sleep 7-8 hours per night
• Never Give Up!
During the course of the day snacking on foods that provide a high amount of nutrients can help
keep energy levels high and minimize performance degraders. Convenient performance snacks
include:
• Whole Grains: plain instant oatmeal, high ber crackers, whole wheat bread, 100 calorie popcorn
• Lean Protein: hummus, tuna, soybeans, hard boiled eggs, string cheese, lean deli meats
• Vegetables: cherry tomatoes, baby carrots, peppers, low sodium vegetable juice or soup
• Low Fat Dairy: Skim or 1% milk, soy milk, low fat yogurt, cottage cheese
• Fruit: apple, orange, banana, grapes, kiwi, strawberries, 1/4 cup of dried fruit
• Healthy Fats: nuts in 1 oz portions, seeds, peanut or almond butter
Meeting Weight Standards
If 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
you eat will depend on your age, weight, activity levels and your performance goals.
5
How to Build a Sound Nutrition Plan: Secrets to Success
Build a Better Meal Plan
First, go to the virtual meal builder at:
http://www.navytness.org/nutrition/noffs-fueling-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 ve 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 these
simple steps will help you prepare physically for RTC, OCS/ODS:
6
PHYSICAL FITNESS OVERVIEW:
Physical tness is an essential and critical component of readiness. Physical health and tness is much more
than the absence of disease. It is a state of being that includes strong, flexible muscles, tendons and joints and
an efcient system for getting oxygen and nutrients to the body. An enhanced level of tness is achievable by
everyone, despite body type, family health history and past habits. As discussed previously a physical tness
program includes 3 primary components:
Cardio-respiratory activities: These activities include aerobic activities, such as running, walking, swimming,
bicycling, or the use of cardio-tness machines that help the heart, lungs and blood vessels become more
effective at 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,
and joints while increasing efciency through a full range of motion.
Workout System Introduction
The 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 for
NOFFS combines both human performance and injury prevention strategies, resulting in safer training while
yielding positive human performance outcomes. The exercises used in the NOFFS product are designed to
replicate the activities Sailors conduct in their operational duties: lifting, pushing, pulling and carrying. Developed
as a complete tness package, it includes Nutrition and Fueling information. All of the NOFFS resources can be
downloaded from http://www.navytness.org/tness/noffs-training/operational-series/. Utilize the virtual trainer
or select the large deck series guides from the downloads section of this website and begin your progression
with level one.
7
NOFFS Navy Fitness/Operational 1.3
Choose the LARGE DECK SERIES, choose from the Settings options your workout “Level: 1-3”, “Duration: 30-60
Min”, “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
performance increases, 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
performance recommendations for each exercise described in the workout.
Free NOFFS Apps are also Available for Download
NOFFS 2 NOFFS 2 NOFFS 2
Endurance Sandbag Strength
1.2 1.1 1.1
You can also choose the Cardio, Strength, and Regeneration Series for additional exercises and routines, however
some of the exercises in these series may require some additional weight and regeneration equipment/tools to
use in 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, Weight
Goal, and Current Weight. Choose the foods options for each of the Grains, Proteins, Vegetables, Fruits, and Fats
categories according to serving sizes listed. You’ll easily build daily and weekly meal/snack plans, while keeping
track of your calories and nutrient density.
Utilize the Nutrition Meal Builder on any of the NOFFS APPs to assist you in building a proper daily nutrition plan.
Choose the "Fueling" option on the NOFFS Operational series APP, or the Meal Builder of the Strength, Endurance
and Sand Bag series APPS. Simply input your Gender, Current weight, and Goal. You'll then utilize the Meal Builder
choose the appropriate variety of Grains, Proteins, Vegetables, Fruits, and Fats categories according to serving
sizes listed. You'll easily build daily and weekly meal/snack plans, while keeping track of your calories and nutrient
density.
8
YOUR NAVY PHYSICAL READINESS TEST (PRT)
AT RTC, OCS/ODS
Navy PRT
The Navy PRT is a three-part tness test that measures your overall Physical Fitness. The following section is an
overview of the three events that comprise the PRT. The Navy PRT Score Categories are included on pages 9-11.
You will be expected to score a “satisfactory” for your age group during Initial Training in each of the following
three events that comprise the PRT.
(1) Curl-Ups:
Safe and Effective Abdominal Curl-Ups:
Curl-ups are a good exercise for strengthening the abdominal muscles. Curl-ups must be done with the knees
flexed to 90 degrees. The abdominal muscles should be contracted. The head should be lifted off the floor and
the trunk should curl into the sit-up position. Alteration of this technique may cause additional strain to the low
back. It is necessary only to do a partial curl-up to provide maximal benet to the abdominal muscles. A full sit-
up may place additional stress on the lower back.
During the initial training physical regimen and during the Navy’s semi-annual Physical Readiness Testing, curl-
ups will be performed with your arms olded across the chest, and a partner will hold your feet to the floor. You
will curl-up touching elbow to thighs and will then lie back touching shoulder blades to deck.
(2) Push-Ups:
Push-ups are a measure of your upper body strength (chest, shoulders and triceps). Always use correct form to
prevent injury and to improve core strength and performance.
1: Start in the rest position. Assume the front leaning position with hands approximately 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 push-up.
2: Begin the push-up by bending the elbow and lowering the entire body until the top of the upper arms are
parallel to 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 lock your
elbows.
(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
is allowed to complete event.
9
US NAVY PRT STANDARDS
Below you will nd the Physical Readiness Test Standards you will be expected to meet while at RTC, OCS/ODS.
Performance
Points
Curl-ups 1.5 - mile runPush-ups
Category
Outstanding
Outstanding
Outstanding
Excellent
Excellent
Excellent
Good
Good
Good
Satisfactory
Satisfactory
Level
High
Medium
Low
High
Medium
Low
High
Medium
Low
High
Medium
100
95
90
85
80
75
70
65
60
55
50
45
Probationary
109
107
102
98
93
90
81
71
62
59
54
50
92
91
86
82
79
76
68
60
51
49
46
42
8:15
8:45
9:00
9:15
9:30
9:45
10:00
10:30
11:00
12:00
12:15
12:45
Males: Age 17 - 19 years
Performance
Points
Curl-ups 1.5 - mile runPush-ups
Category
Outstanding
Outstanding
Outstanding
Excellent
Excellent
Excellent
Good
Good
Good
Satisfactory
Satisfactory
Level
High
Medium
Low
High
Medium
Low
High
Medium
Low
High
Medium
100
95
90
85
80
75
70
65
60
55
50
45
Probationary
109
107
102
98
93
90
81
71
62
59
54
50
92
91
86
82
79
76
68
60
51
49
46
42
9:29
11:15
11:30
11:45
12:00
12:30
12:45
13:00
13:30
14:15
14:45
15:00
Females: Age 17 - 19 years
10
Performance
Points
Curl-ups 1.5 - mile runPush-ups
Category
Outstanding
Outstanding
Outstanding
Excellent
Excellent
Excellent
Good
Good
Good
Satisfactory
Satisfactory
Level
High
Medium
Low
High
Medium
Low
High
Medium
Low
High
Medium
100
95
90
85
80
75
70
65
60
55
50
45
Probationary
105
103
98
94
90
87
78
66
58
54
50
46
87
86
81
77
74
71
64
55
47
45
42
37
8:30
9:00
9:15
9:45
10:00
10:30
10:45
11:30
12:00
12:45
13:15
13:30
Males: Age 20 - 24 years
Performance
Points
Curl-ups 1.5 - mile runPush-ups
Category
Outstanding
Outstanding
Outstanding
Excellent
Excellent
Excellent
Good
Good
Good
Satisfactory
Satisfactory
Level
High
Medium
Low
High
Medium
Low
High
Medium
Low
High
Medium
100
95
90
85
80
75
70
65
60
55
50
45
Probationary
105
103
98
94
90
87
78
66
58
54
50
46
48
47
44
43
40
39
33
28
21
20
17
16
9:47
11:15
11:30
12:15
12:45
13:15
13:30
13:45
14:15
15:00
15:15
15:30
Females: Age 20 - 24 years
11
Performance
Points
Curl-ups 1.5 - mile runPush-ups
Category
Outstanding
Outstanding
Outstanding
Excellent
Excellent
Excellent
Good
Good
Good
Satisfactory
Satisfactory
Level
High
Medium
Low
High
Medium
Low
High
Medium
Low
High
Medium
100
95
90
85
80
75
70
65
60
55
50
45
Probationary
101
100
95
91
87
84
75
62
54
50
47
43
84
82
77
73
69
67
60
51
44
41
38
34
8:55
9:23
9:38
10:15
10:30
10:52
11:23
12:15
12:53
13:23
13:45
14:00
Males: Age 25 - 29 years
Performance
Points
Curl-ups 1.5 - mile runPush-ups
Category
Outstanding
Outstanding
Outstanding
Excellent
Excellent
Excellent
Good
Good
Good
Satisfactory
Satisfactory
Level
High
Medium
Low
High
Medium
Low
High
Medium
Low
High
Medium
100
95
90
85
80
75
70
65
60
55
50
45
Probationary
101
100
95
91
87
84
75
62
54
50
47
43
46
45
43
41
39
37
30
26
19
18
15
13
10:17
11:30
11:45
12:30
13:00
13:23
14:00
14:30
14:53
15:23
15:45
16:08
Females: Age 25 - 29 years
12
MAXIMUM WEIGHT FOR HEIGHT CHART
For more detailed information about the Navy PFA/PRT ask your recruiter
orrefertotheNavy'socialPRTapp.
Men Maximum (pounds)
Members Height
(Inches)(Fractions rounded off to
nearest whole inch)
Women Maximum (pounds)
127
131
136
141
145
150
155
160
165
170
175
181
186
191
196
201
206
211
216
221
226
231
236
241
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
127
131
136
141
145
149
152
156
160
163
167
170
174
177
181
185
189
194
200
205
211
216
222
227
13
INJURY PREVENTION
Injury Prevention during Physical Training:
The Navy's Initial Training injury rates are largely due to personnel arriving in poor physical condition. The goal of
this tness and nutrition guide is to provide you with guidelines for exercise so that you improve and not cause
overuse, excessive overload that leads to injury or illness. Overuse problems commonly occur at the beginning
of a new exercise program and account for the majority of injuries. The body and muscles must be given time
to gradually adapt to the new demands of a physical activity program. The rst few months of a new physical
conditioning program are the most critical.
Injury Prevention Overview:
Participation in physical exercise offers many benets; these benets far exceed the risk of injury. When you
exercise, you intentionally use certain muscles to increase their strength and endurance. It is common to feel
minor aches and soreness as your body adapts to these efforts. While injury is possible in any exercise program,
following safety guidelines to prevent injuries and participating in a sensible strengthening and stretching
program generally decrease risk of injury for those who participate in physical tness programs. When beginning
a physical training program, IT IS IMPORTANT TO GRADUALLY INCREASE YOUR EXERCISE INTENSITY AND
DURATION. When in doubt about 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 tness component that stands out in virtually all studies for the prevention of injuries is
aerobic tness. Studies show that being aerobically conditioned prior to entering initial training will greatly
decrease your chances of getting injured. The lower the initial level of tness when beginning training, the
greater the risk of experiencing training related injury.
• Though being aerobically conditioned is important for the prevention of injury, aerobic exercises such as
running have the potential to cause injury through repetitive, forceful impact against hard surfaces.
During your aerobic conditioning efforts, it is recommended to participate in different types of aerobic
activities to prevent injury occurrence. Remember to gradually increase your exercise intensity and
duration.
• When ligaments, tendons, muscle, and bone are strengthened through muscular exercise, risk of injury is
decreased. Strong, flexible muscles and ligaments can better withstand the stress of many forceful
landings during a workout. Many aerobic activities tend to develop strength in only a few groups of muscles,
leaving others weak. For example, running strengthens quadriceps while not developing hamstrings.
Flexibility programs may decrease risk of injury. When tight muscles restrict the natural range of motion of a
joint, the slightest unusual twist can cause a strain or pull. Inflexibility may also cause overuse injuries
because inelastic muscles transfer excessive stress to even less flexible areas of the body.
Common Injuries during Initial Training:
The ve primary injuries most commonly incurred by personnel during Navy initial training schools include the
following: ligament sprains, muscle strains, shin splints, stress fractures, and runner’s knee, also known as
Iliotibial Band Friction Syndrome (ITBS).
These types of injuries, can affect your successful completion of initial training. To reduce the likelihood of
injury train smart, rest and recover from previous exercise sessions, hydrate properly for the conditions and
environment and eat a balanced diet.
14
Web Resources:
Navy Operational Fitness and Fueling Series http://www.Navytness.org/tness/noffs
Virtual Meal Builder http://www.navytness.org/nutrition/noffs-fueling-series/virtual-meal-builder/
Navy and Marine Corps Public Health Center Healthy Living http://www.nmcphc.med.navy.mil/healthy_living/
Choose dietary supplements wisely http://www.hprc-online.org
Balanced Nutrition http://www.choosemyplate.gov