Physical Testing Assessment- Many candidates put off submitting their application because they're concerned that their PT scores may not be good enough.

 

 

 

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Why JCU?

"If you're looking for a place that's like every other unit, this is not that place."

SGM Adcox (Retired)

JCU Operations Sergeant Major

Testimonial from a one time candidate now, a SOROC graduate

 

If JCU PT standards are keeping you from applying, don't let them stop you. When I applied for JCU I was 46 years old and weighed 210 lbs. During the selection process PT Assessment I ran a 26+ minute 3-mile and only 3 pull ups. After reporting for SOROC our class would meet every morning for PT before class. At the end of SOROC my final PT Test I weighed in at 180 lbs and ran a 21+ minute 3-Mile, 85 push-ups, 78 sit-ups, and 10+ pull-ups. If you are serious about joining JCU you will have ample opportunity to increase your PT scores and technical skills.

 

Physical Fitness Assessment Instructions

 

The Joint Communications Unit Physical Fitness Assessment is used to measure your current level of fitness. The events are not pass/fail but scoring well improves your chances of selection. The standards are not published and this is intentional. Give your best effort and use your time prior to coming for selection to work on your fitness level.

 

The uniform for the assessment is whatever you feel comfortable wearing to conduct physical exercise. Make sure that your choice of apparel is in good taste. Five finger shoes are authorized. Plan to bring your own water/beverage. Headphones/speakers of any type are not authorized during the fitness assessment. We will provide reflective belts in the event the run event is scheduled to occur during the hours of darkness.

 

Each candidate will participate in all four events unless they have a profile from a doctor prohibiting them from conducting specific exercises of the assessment. Make sure to notify the recruiters in advance if you fall into this category. The four events are the Push-Up, Sit-Up, Pull-Up/Chin-Up's, and the 3-mile run. The instructions for the four events are listed below. You will be read these instructions again prior to the actual assessment. Correct performance is very important and the scorers will be very critical to ensure correct performance during the assessment.

 

Push-Ups:

 

The push-up event measures the endurance of the chest, shoulder, and triceps muscles. On the command of “Get Set”, assume the front-leaning rest position by placing your hands where they are comfortable for you. Your feet may be together or up to 12 inches apart. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command “Go”, begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. At the end of each repetition, the scorer will state the number of repetitions you have completed correctly. If you fail to keep your body generally straight, to lower your whole body until your upper arms are at least parallel to the ground, or to extend your arms completely, that repetition will not count, and the scorer will repeat the number of the last correctly performed repetition. If you fail to perform the first ten push-ups correctly, the scorer will tell you to go to your knees and will explain to you what your mistakes are. You will then be sent to the end of the line to be retested. After the first 10 push-ups have been performed and counted, no restarts are allowed. The test will continue and any incorrectly performed push-ups will not be counted. An altered, front-leaning rest position is the only authorized rest position. That is, you may sag in the middle or flex your back. When flexing your back, you may bend your knees, but not to such an extent that you are supporting most of your body weight with your legs. If this occurs, your performance will be terminated. You must return to, and pause in, the correct starting position before continuing. If you rest on the ground or raise either hand or foot from the ground, your performance will be terminated. You may reposition your hands and/or feet during the event as long as they remain in contact with the ground at all times. Correct performance is important. You will have two minutes in which to do as many push-ups as you can.

 

Sit-Ups:

 

The sit-up event measures the endurance of the abdominal and hip-flexor muscles. On the command “Get Set”, assume the starting position by lying on your back with your knees bent at a 90-degree angle. Your feet may be together or up to 12 inches apart. Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized. The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the back of your hands must touch the ground. Your arms and elbows need not touch the ground. On the command “Go”, begin by raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical position, lover your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms, or elbows do not have to touch the ground. At the end of each repetition, the scorer will state the number of sit-ups you have correctly completed. A repetition will not count if you fail to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper body, or let your knees exceed a 90-degree angle. If a repetition does not count, the scorer will repeat the number of your last correctly performed sit-up. The up position is the only authorized rest position. If you stop sand rest in the down position, the event will be terminated. As long as you make a continuous physical effort to sit up, the event will not be terminated. You may not use your hands or any other means to pull or push yourself up to the up (resting) position or to hold yourself in the rest position. If you do so, your performance in the event will be terminated. Correct performance is important. You will have two minutes to perform as many sit-ups as you can.

 

Pull-Ups/Chin-Ups:

 

The bar is grasped with both palms facing either forward or to the rear, the arms are fully extended, and the feet are free of the ground. One repetition consists of raising the body with the arms until the chin is above the bar and lowering it until the arms are fully extended again. Kicking motions, where the feet and/or knees do not raise above the waist level are permitted as long as the pull-up remains a vertical movement. The body will be kept from swinging by an assistant holding an extended arm across the front of the knees on the bar. Hand position may be changed during the exercise providing the individual does not dismount the bar or receive assistance from another party. Resting is permitted in the up or down position but resting the chin supported by the bar is prohibited.

 

Flexed-Arm Hang (Females)

 

The candidate must climb steps, mount box/platform, or ladder (or may be boosted up to the bar by an assistant) until her chin is above the bar. Mount the bar with a pronated grip (back of the hands facing the candidate) with chin parallel to the floor and above the bar. Step off the platform. The candidate cannot swing, kick, or bicycle legs during the event. Maintain a flexed-arm position with chin above the bar and the jaw line parallel to the ground throughout the event

 

Three-Mile Run:

 

The three mile run is used to assess your aerobic fitness and your leg muscles’ endurance. You must start and complete the run without any physical assistance. At the start, all candidates will line up behind the starting line. On the command of “Go”, the clock will start. You will begin by running at your own pace. To run the required three miles, you will run out 1 ½ miles and return along the same route you went out. You are being tested on your ability to complete the three mile run in the shortest time possible. Although walking is authorized, it is highly discouraged. If you are physically helped in any way, for example – pulled, pushed, picked up, or carried, or if you leave the designated running course for any reason, you will be disqualified. It is authorized, once you’ve completed your run, to go back and pace other candidates still testing in order to provide verbal support.

 

 

 

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