LESSON PLANNING GUIDE

North Point High School Summer Leadership & Orientation Program LESSON PLANNING GUIDE This guide is designed to assist cadets in the preparation and presentation of scheduled lessons during the Summer Leadership & Orientation Program. It is organized by each day of the Summer Leadership Program, and it includes the following for each assigned lesson: Lesson Title Lesson Objective Lesson Instruction Outline Lesson Reference Material* * The Lesson Reference Materials provide the background information necessary to plan and instruct each lesson. These materials are extracts from the following AFJROTC curricular documents: AFM 36-2203, Drill & Ceremonies Leadership Education I, Citizenship. Character, & Air Force Customs MD-20051 AFJROTC Cadet Handbook Army Field Manual 3-21.5 1

CONTENTS PROGRAM POLICIES & PROCEDURES... 3 UNITED STATES AIR FORCE CORE VALUES... 4 DEMERIT NOTICE... 5 SAFETY AWARENESS... 6 AWARDS... 6 FLIGHT AWARDS... 6 INDIVIDUAL CADET AWARDS... 6 TRAINING METHOD... 7 Introduction... 7 Objective/Purpose... 7 Demonstration... 7 Follow Written Guidance... 7 Practice... 7 By The Numbers... 7 Cadet Orientation Lesson... 7 Basic Drill... 8 Position of Attention... 8 Hand Salute... 9 Parade Rest...10 At Ease...10 Rest...10 Fall Out...11 Right (Left) Face...12 About Face...12 Figure 3.3. Right Face...13 Figure 3.4. About Face....14 Formation of the Flight FALL-IN...15 To Size the Flight...16 Count Off...17 Open Ranks...18 Steps and Marching...18 Forward March and Halt...19 Column Movements...19 Change Step...21 To the Rear MARCH...21 Flanking Movement...22 CADET PERSONNEL RECORD...23 CO-CURRICULAR & EXTRA-CURRICULAR ACTIVITIES...25 Physical Fitness Test...27 Curl-ups...28 Shuttle Run...29 Endurance Run/Walk...30 Pull-ups (or Right Angle Push-ups or Flexed-Arm Hang)...31 Right Angle Push-ups Testing...31 Flexed-arm Hang Testing...32 V-sit Reach (or Sit and Reach)...33 Warm-up Exercises...34 COOL DOWN STRETCHES...39 CURL-UP FOR BOYS...44 Physical Fitness Award Standards...44 CURL-UP FOR GIRLS...44 V-SIT REACH FOR BOYS...45 SHUTTLE RUN FOR BOYS...46 SHUTTLE RUN FOR GIRLS...46 2

ONE-MILE RUN/WALK FOR BOYS...47 ONE MILE RUN-WALK FOR GIRLS...47 RIGHT ANGLE PUSH-UPS FOR BOYS...48 RIGHT ANGLE PUSH-UPS FOR GIRLS...48 Physical Fitness Data Form...49 Jody Calls...50 Everywhere We Go...50 When I Get To Heaven...50 My Granny...51 U.S. Air Force Song...52 Explanation of Drill Terms...53 Dill Diagrams...54 The Command Voice...58 Guidon Procedures...59 Team Building Exercises...68 58...68 Group Size...69 Summary...71 Group Size...71 Time...71 Facilitator's Notes...71 Variations...72 Training Application Lesson PROGRAM POLICIES & PROCEDURES Lesson Title: Program Review: Purpose. Policies & Procedures, Administration Requirements, and Schedule. Lesson Objective : Cadets will be familiar with the requirements and expectations of the Summer Leadership & Orientation Program Lesson Instruction Outline: 1. The cadet instructor will introduce him/her self to the class and state the lesson title and objective. 2. Explain the purpose of the Summer Leadership Program. 3. Go over the Policies and Procedures of the Program. 4. Discuss Safety Awareness and Awards for Cadets & Flights 5. Cover the Administrative Requirements relating to Fees, Medical Forms, completion requirements, and lunch orders. 6. Explain Flights and introduce Flight Commanders and Flight Sergeants 7. Review the Program schedule with the class to include: today's schedule, how a typical day will go, and what takes place on the last day. 3

The program begins each day at 07:30 sharp except when field trips require early arrival. Don't be late! The program dismisses at 03:30pm, after retreat and clean up. School rules apply at all times. No harassment & no horse play. Cadets may not leave the school campus until the program dismisses. Follow the schedule and stay on time, but be prepared for changes! First year cadets must complete at least five full days of the program to receive the Summer Leadership Ribbon, Physical Training Ribbon and the rank of Airman. Follow Chain of Command Group, Squadron, Flight Commanders, Flight Sgt, Element Leaders are in charge. UNITED STATES AIR FORCE CORE VALUES Integrity First Integrity is a character trait. It is the willingness to do what is right even when no one is watching you. It is the "moral compass"; the voice of self-control; the basis for the trust that is imperative in today's military. A person of integrity has high personal standards of conduct, and lives by those standards. A person of integrity, for example, is capable of acting on conviction, and can control impulses and appetites. Service Before Self Professional duties take precedence over personal desires. Excellence In All We Do Continuous improvement so we can achieve bigger and better things. Teamwork Cadets must work together, show initiative and communicate to be effective leaders! Demerits Flight commanders/flight Sgts are the main enforcers of the demerit system for their flights. Enforce established standards of conduct, behavior, appearance and attitude of all cadets You must be impartial and fair. Demerits cannot result from personal dislikes. Cadets can appeal demits to the next level in their chain of command if they feel the demerit was issued unfairly. Flight Sgt tracks all demerits and forwards them to SASI/ASI for review Attitude problems will not be tolerated Instructors must be notified immediately of problems, no matter how small! 4

DEMERIT NOTICE Demerits may only be issued by the Group Commander, Deputy Group Commander, Inspector General, Squadron Commanders, Flight Commanders, Flight Sergeants and Team/Club Commanders. Offending Cadet: Flight: Date: Reported By: 50 Demerits Fighting/School Suspension/Abusive Language/Insubordination Honor Code Violation 30 Demerits Failure to follow a reasonable request/bad attitude Disrespect/Conduct Unbecoming/Bad Language Improper/Disgraceful Wear of Uniform 20 Demerits Failure to Honor an Obligation/Carry out Assigned Duties Littering/Failure to Take Care of Equipment/Uniform Items 10 Demerits Failure to Wear Hat/Not Saluting When Required Violating Classroom Procedures/Classroom Disruption 5 Demerits Late for Class Without Note Failure to Call Class to Attention Offending Cadet: Understands that they have 3 days to appeal this demerit notice to the next commander in their chain of command. Appeal Commander: Demerits Verified Yes No Demerits Cancelled/Adjusted Yes No Instructor Demerits Approved: 5

SAFETY AWARENESS It is important that cadets be aware of the dangers of heat related illnesses. Heat Cramps are painful, involuntary muscle spasms that usually occur during heavy exercise in hot weather. Heat Exhaustion is characterized by faintness, nausea, rapid heartbeat, and hot, red, dry, or sweaty skin. Without treatment, Heat Exhaustion can become Heatstroke, which is the most dangerous form of heat illness. To prevent these illnesses, cadets should avoid becoming over heated, and should drink enough water to maintain their fluid balance. All cadets must be alert for these symptoms in themselves and others. AWARDS FLIGHT AWARDS TOP FLIGHT IN DRILL - The Flight that wins the Drill Competition (Drill Comp Ribbon 1 st Place Only) TOP FLIGHT IN PT (Obstacle Course results & PT results) OUTSTANDING FLIGHT SLS Performance Chart (Outstanding Flight Ribbon) INDIVIDUAL CADET AWARDS LEADERSHIP AWARD - Upper Classman /Commander/Flight Sgt/Staff (Selected by Instructors) BEST AT PT - Top male & female scores on PT Test. (POC: PT Officer) BEST AT DRILL -Top cadets in knockout competition (1 st, 2 nd, 3 rd ) (POC : Operations Commander) TOP PERFORMER (Each flight selected by flight commander) SLS CERTIFICATES (Operations Commander) 6

TRAINING METHOD Introduction Objective/Purpose Demonstration Follow Written Guidance Practice By The Numbers Cadet instructors will teach using the step by step method By the Numbers on commands of two or more counts to ensure proper precision and alignment are executed. BY THE NUMBERS is the method in which precision movements of two or more counts are demonstrated, practiced, and learned--one count at a time. This method enables the student to learn a movement step by step and permits the instructor to make detailed corrections. The instructor commands BY THE NUMBERS before giving commands for the movement; for example, BY THE NUMBERS, About, FACE. The first count of the movement is executed on the command FACE. The second count is executed on the command Ready, TWO (the pivot is the second count). All subsequent movements are executed by the numbers until the command WITHOUT THE NUMBERS is given. Cadet Orientation Lesson Lesson Title: Basic Cadet Orientation: Standing at Attention and Saluting Lesson Objective: Cadets will be able to Stand at Attention properly and Salute properly. 7

Lesson Instruction Outline: 1. The cadet instructor will introduce him/herself to the class and state the lesson title and objective. 2. Explain the proper position of attention with emphasis on the upper body, arms, hands, legs, and feet. Demonstrate the position of attention or have someone else demonstrate it. 3. Explain and demonstrate the proper salute. Explain what a salute is, when you salute, and who you salute. 4. Call all 1 st year cadets to the Position of Attention and practice both the proper Position of Attention and the Salute. Upper level cadets should correct mistakes and offer advice and assistance. Basic Drill Position of Attention To come to attention: 1. Bring the heels together smartly and on line. 2. Place the heels as near each other as the conformation of the body permits, and ensure the feet are turned out equally, forming a 45-degree angle. 3. Keep the legs straight without stiffening or locking the knees. 4. The body is erect with hips level, chest lifted, back arched, and shoulders square and even. 5. Arms hang straight down alongside the body without stiffness, and the wrists are straight with the forearms. 6. Place thumbs, which are resting along the first joint of the forefinger, along the seams of the trousers or sides of the skirt. 7. Hands are cupped (but not clenched as a fist) with palms facing the leg. 8. The head is erect and held straight to the front with the chin drawn in slightly so the axis of the head and neck is vertical; eyes are to the front, with the line of sight parallel to the ground. 9. The weight of the body rests equally on the heels and balls of both feet, and silence and immobility are required. 8

Hand Salute A. The hand salute is used for training purposes only. B. The command is Hand, SALUTE and is performed in two counts. C. Count one of the movement is described below. 1. Upon receiving the command SALUTE, the individual raises the right hand smartly in the most direct manner while at the same time extending and joining the fingers. 2. Keeping the palm flat and facing the body, the thumb is placed along the forefingers forming a straight line between the fingertips and elbows. 3. Tilt the palm slightly toward the face; holding the upper arm horizontal, slightly forward of the body, and parallel to the ground. 4. Ensure the tip of the middle finger touches the right front corner of the headdress, or the outside corner of the right eyebrow, or the front corner of glasses if wearing a nonbilled hat. 5. The rest of the body will remain at the position of attention. D. Count two of the movement. 1. Bring the arm smoothly and smartly downward, retracing the path used to raise the arm. 2. Cup the hand as it passes the waist and return to the position of attention. Present Arms and Order Arms. A. The commands are Present, ARMS and Order ARMS. B. On the command Present, ARMS, the cadet executes the first count of hand salute. C. Count two of hand salute is performed when given the command Order ARMS. Rest Positions. Execute rests (parade rest, at ease, rest, and fall out) from a halt and only from the position of attention as follows. 9

Parade Rest 1. The command for this position is Parade, REST. 2. On the command REST: a. The Airman will raise the left foot from the hip just enough to clear the ground and move it smartly to the left so the heels are 12 inches apart, as measured from the inside of the heels. b. Keep the legs straight, but not stiff, and the heels on line. c. As the left foot moves, bring the arms, fully extended, to the back of the body, uncapping the hands in the process; and extend and join the fingers, pointing them toward the ground. d. The palms will face outwards. e. Place the right hand in the palm of the left, right thumb over the left to form an X. f. Keep head and eyes straight ahead, and remain silent and immobile. At Ease 1. The command is AT EASE. 2. On the command of AT EASE, cadets may relax in a standing position; their position in the formation will not change. 3. Their right foot must remain in place and silence must be maintained. Rest 1. The command is REST. 2. On the command REST, the same requirements for at ease apply, but moderate speech is permitted. 10

Fall Out 1. The command is FALL OUT. 2. Upon hearing the command, cadets may relax in a standing position or break ranks. 3. They must remain in the immediate area; no specific method of dispersal is required. 4. Moderate speech is permitted. 5. To resume the position of attention from any of the rests (except fall out), the command is Flight, ATTENTION. Lesson Title: Basic Drill Movements: Fall In, Dress Right Dress, Ready Front, Right Face, Left Face, About Face Lesson Objective: Cadets will be able to properly execute the commands: Fall In, Dress Right dress, Ready Front, Right Face, Left Face, & About Face. Lesson Instruction Outline: 1. The cadet instructor will introduce him/her self to the class and state the lesson title and objective. 2. Cadet instructor will briefly discuss what drill consist of and describe how the lesson will be conducted. The cadet instructor, the Flight Commanders and Flight Sergeants will provide the instruction on the drill pad. 3. Fall In, Dress Right Dress, and Ready Front will be covered first with the entire Flight in Formation. 4. Right Face, Left Face, and About Face will be covered next in one-on-one instruction. The reference material on the following pages is extracted from Air Force Manual 36-2203. 11

Right (Left) Face 1. The commands are Right (Left), FACE. 2. On the command FACE, the cadet raises the right (left) toe and left (right) heel slightly and pivots 90 degrees to the right (left) on the ball of the left (right) foot and the heel of the right (left) foot, assisted by slight pressure on the ball of the left (right) foot. 3. Keep legs straight, but not stiff. 4. The upper portion of the body remains at attention. This completes count one of the movement. 5. Next, bring the left (right) foot smartly forward, ensuring heels are together and on line. 6. Feet should be forming a 45-degree angle, which means the position of attention has been resumed. This completes count two of the movement. About Face 1. The command is About, FACE. 2. Count one of the movement. a. On the command FACE, the cadet lifts the right foot from the hip just enough to clear the ground. b. Without bending the knees, the cadet should place the ball of the right foot approximately half a shoe length behind and slightly to the left of the heel. c. The weight of the body should be distributed on the ball of the right foot and the heel of the left foot. d. Both legs should be kept straight, but not stiff and the position of the foot does not change. 12

Count Two of the Movement. a. Keeping the upper portion of the body at the position of attention, pivot 180 degrees to the right on the ball of the right foot and heel of the left foot with a twisting motion from the hips. b. Suspend arm swing during the movement, and remain as though at attention. c. On completion of the pivot, heels should be together and on line and feet should form a 45-degree angle. d. The entire body is now at the position of attention. Figure 3.3. Right Face. 13

Figure 3.4. About Face. 14

Formation of the Flight FALL-IN A. A flight forms in at least two but not more than four elements. The command to form a flight is FALL IN. B. Upon receiving the command: 1. The guide takes a position facing the flight sergeant and to the flight sergeant s left so that the first element will fall in centered on and three paces from the flight sergeant. 2. Once halted at the position of attention, the guide performs an automatic dress right dress. 3. When the guide feels the presence of the first element leader on his or her fingertips, the guide executes an automatic ready front. 4. Once positioned, the guide does not move. C. The first element leader falls in directly to the left of the guide, and once halted, executes an automatic dress right dress. 1. The second, third, and fourth element leaders fall in behind the first element leader, execute an automatic dress right dress, visually establish a 40-inch distance, and align themselves directly behind the individual in front of them. 2. The remaining cadets will fall into any open position to the left of the element leaders and execute an automatic dress right dress to establish dress and cover. D. To establish interval, the leading individual in each file will obtain exact shoulder-tofingertip contact with the individual to his or her immediate right. 1. Dress, cover, interval, and distance are established. 2. Each cadet executes an automatic ready front on an individual basis and remains at the position of attention. E. Once the flight is formed, the flight will be squared off prior to sizing. 1. The left flank of the formation will be squared off with extra cadets filling in from the fourth to the first element. 15

2. Example: If there is one extra cadet, he or she will be positioned in the fourth element; if there are two extra cadets, one will be positioned in the third element and one will be positioned in the fourth element; and so forth. 3. The flight sergeant will occupy the last position in the fourth element. To Size the Flight 1. Size the flight in the following manner. a. The flight commander faces the flight to the right from line to column formation and sizes the files according to height and has taller personnel (except the guide, element leaders, and flight sergeant) move to the front of the flight according to height. b. The flight commander then faces the flight to the right (from column to inverted line formation) and again has the taller personnel (except the flight sergeant) move to the front of the flight according to height. c. The flight commander faces the flight back to the left and continues this procedure until all members are properly sized. G. Each member of the flight has a number except the guide. 1. Numbering of individual members of a flight is from right to left (when in line formation) and from front to rear (when in column formation). 2. The element leader is always number one. 16

Count Off A. For drill purposes, count off is executed only from right to left in line and from front to rear in column or mass. B. Flight commanders and guides do not count off in line, column, or mass. 1. In Line. a. When in line, the command is Count, OFF. b. On the command OFF, all cadets except the element leaders and guide turn their heads and eyes 45 degrees to the right and element leaders call out ONE in a normal tone of voice. c. After the element leaders call out ONE, cadets in the next file turn their heads and eyes in unison to the front and call out TWO. d. This procedure continues in quick time until all files, full or partial, are numbered. All movements are made in a precise manner with snap. 2. In Column. a. The command is Count, OFF. b. On the command OFF, the element leaders turn their heads 45 degrees to the right and in unison call out ONE over their right shoulder in a normal tone of voice. c. Once the number is sounded, the element leaders turn their heads back to the front. d. Once the heads of the individuals of the previous rank are turned back to the front, individuals in the next rank turn their heads 45 degrees to the right and call out the subsequent number. e. This procedure continues in quick time until all ranks (full or partial) have been numbered. f. Except when calling out their number, individuals remain at the position of attention. 17

Open Ranks A. The command is Open Ranks, MARCH and is only given to a formation when in line at normal interval. 1. On the command MARCH the fourth rank stands fast and automatically executes dress right dress at normal interval. 2. Each succeeding rank in front of the fourth rank takes the required number of paces, stepping off with the left foot and a coordinated arm swing, halts, and automatically executes dress right dress. 3. The third rank takes one pace forward, the second rank takes two paces forward, and the first rank takes three paces forward. 4. Once halted, the distance between ranks will be 70 inches. B. The flight commander proceeds and aligns the flight. 1. Once the flight is aligned, the flight commander commands Ready, FRONT. 2. If the flight is to be inspected, the flight commander takes one step forward and faces to the right, in a position in front of the guide. Steps and Marching A. When executing from a halt, all steps and marching begins with the left foot, except right step and close march. B. Both the preparatory command and the command of execution are given as the foot in the direction of the turn strikes the ground. 1. For units no larger than a flight, the preparatory command is normally given as the heel of the left (right) foot strikes the ground. 2. The command of execution is given when the heel of the left (right) foot next strikes the ground. C. For units larger than a flight, time is allowed for the subordinate commanders to give appropriate supplementary commands. NOTE: The pause between commands is three paces. 18

Forward March and Halt A. To march forward in quick time from a halt, the command is Forward, MARCH. 1. On the command MARCH, the Airman smartly steps off straight ahead with the left foot, taking a 24-inch step (measured from heel to heel), and places the heel on the ground first. 2. When stepping off and while marching, the cadet will use coordinated arm swing; that is, right arm forward with the left leg and left arm forward with the right leg. 3. The hands will be cupped with the thumbs pointed down, and the arms hang straight, but not stiff, and swing naturally. 4. The swing of the arms will measure 6 inches to the front (measured from the rear of the hand to the front of the thigh) and 3 inches to the rear (measured from the front of the hand to the back of the thigh). 5. Proper dress, cover, interval, and distance will be maintained if applicable, and cadence will be adhered to. Column Movements A. Column Right (Left) Normal Interval (Marching). B. The commands are Column Right (Left), MARCH, and Forward, MARCH. C. On the command Column Right (Left), MARCH: 1. The fourth (first) element leader takes one more 24-inch step, pivots 90 degrees to the right (left) on the ball of the left (right) foot, and suspends arm swing during the pivot. 2. Following the pivot, step off in a 24-inch step and resume coordinated arm swing. 3. Beginning with the second step after the pivot, take up the half step. 4. Each succeeding member of the fourth (first) element marches to the approximate pivot point established by the person in front of him or her and performs the same procedures as the element leader. 19

D. The third (second) element leader takes one 24-inch step, (maintaining coordinated arm swing throughout) pivots 45 degrees to the right (left) on the ball of the left (right) foot, and takes two 24- inch steps prior to pivoting 45 degrees to the right (left) on the ball of the left (right) foot. 1. Continue marching in 24-inch steps until even with the person who marches on the right (left), then begin half stepping and establish interval and dress. 2. Each succeeding member of the third (second) element marches to the approximate pivot point established by the person in front of him or her and performs the same procedures as the element leader. E. The second (third) element leader takes one more 24-inch step (Maintaining coordinated arm swing throughout) pivots 45 degrees to the right (left) on the ball on the left (right) foot, and takes four 24-inch steps prior to pivoting 45 degrees to the right (left) on the ball of the left (right) foot. 1. Continue marching in 24-inch steps until even with the person who marches on the right (left), then begin half stepping and establish interval and dress. 2. Each succeeding member of the second (third) element marches to the approximate pivot point established by the person in front of him or her, and performs the same procedures as the element leader. F. The first (fourth) element leader takes one more 24-inch step (maintaining coordinated arm swing throughout) pivots 45 degrees to the right (left) on the ball of the left (right) foot, and takes six 24-inch steps prior to pivoting 45 degrees to the right (left) on the ball of the left (right) foot. 1. Continue marching in 24-inch steps until even with the person who marches on the right (left), then begin half stepping and establish interval and dress. 2. Each succeeding member of the first (fourth) element marches to the approximate pivot point established by the person in front of him or her and performs the same procedures as the element leader. G. The guide performs the pivots and steps exactly as the fourth element leader. 1. Following completion of the pivots, the guide continues in a 24-inch step until he or she is ahead of the fourth element leader. 2. The guide pivots 45 degrees to a position in front of the fourth element leader, then he or she pivots 45 degrees again toward the front and begins half stepping. H. Once the entire formation has changed direction and dress, cover, interval, and distance are reestablished, Forward, MARCH, will be given. 20

1. On the command MARCH. a. Take one more 12-inch step with the right foot; then step off with a full 24 inch step with the left foot. b. When performing column left, the responsibility of dress reverts to the left flank on receiving the preparatory command of Column Left. 2. The responsibility remains with the left flank until the command MARCH is given, at which point it reverts back to the right flank. Change Step A. The command is Change, Step, MARCH. B. On the command MARCH, given as the right foot strikes the ground, the cadet takes one more 24-inch step with the left foot. C. Then in one count: 1. Place the ball of the right foot alongside the heel of the left foot. 2. Suspend arm swing. 3. Shift the weight of the body to the right foot. 4. Step off with the left foot in a 24-inch step, resuming coordinated arm swing. D. The upper portion of the body remains at the position of attention throughout. To the Rear MARCH A. The command is To the Rear, MARCH, given as the heel of the right foot strikes the ground. B. On the command MARCH: 1. The cadet takes a 12-inch step with the left foot, placing it in front of and in line with the right foot and distributes the weight of the body on the balls of both feet. 21

2. The cadet will then pivot on the balls of both feet, turning 180 degrees to the right, and take a 12-inch step with the left foot in the new direction with coordinated arm swing, before taking a full 24-inch step with the right foot. (While pivoting, do not force the body up or lean forward). C. The pivot takes a full count, and the arm swing is suspended to the sides as the weight of the body comes forward while executing the pivot, as if at the position of attention. Flanking Movement The command is Right (Left) Flank, MARCH, given as the heel of the right (left) foot strikes the ground. A. On the command MARCH: 1. The cadet takes one more 24-inch step, pivots 90 degrees to the right (left) on the ball of the left (right) foot, keeping the upper portion of the body at the position of attention. 2. The cadet then steps off with the right (left) foot in the new direction of march with a full 24-inch step and coordinated arm swing. 3. Arm swing is suspended to the sides as the weight of the body comes forward on the pivot foot. 4. The pivot and step off are executed in one count. B. This movement is used for a quick movement to the right or left for short distances only. Throughout the movement, maintain proper dress, cover, interval, and distance. 22

CADET PERSONNEL RECORD CADET S NAME: FLIGHT: POSITION: RANK: Event Date Points CumPts Event Date Points Cum Pts Comments: 23

Cadet Orientation Lesson Lesson Title: Co-Curricular & Extra-Curricular Activities Lesson Objective: Cadets will be familiar with the Co-Curricular & extracurricular activities available for cadets to participate in. Lesson Instruction Outline: 1. The cadet instructor will introduce him/herself to the class and state the lesson title and objective. 2. Discuss the Teams and Clubs available for cadets. Cover the eligibility requirements for each and what they do. 3. Discuss the different types of Field Trips that a cadet may be eligible for. Give examples, and how a cadet can get on one of the trips. 4. Discuss other cadet activities that cadets are expected to participate in: a. Types of Community Service Projects & why they should participate in Community Service Projects b. Importance of and the different types of Fund Raisers. c. Other Cadet activities; especially: - Flight Drill Competitions - Dining-In - Military Ball - Flight Evaluations - Cadet Picnic - Awards Banquet 5. Ask for questions. 24

CO-CURRICULAR & EXTRA-CURRICULAR ACTIVITIES 1. AFJROTC Teams and Clubs Kitty Hawk Air Society Purpose... To promote and to recognize academic excellence. Eligibility... A in ROTC, 3.0 overall GPA, No failing grades(quarter) Identity... Gray Shoulder Cord & Kitty Hawk Air Society Badge Drill Teams Purpose... To promote excellence in Drill & Ceremonies, & to prepare and compete in drill competitions. Eligibility... C in ROTC, 2.0 overall GP A, no more than one failing grade, & less than 5 absences(quarter) Identity... Blue Shoulder Cord(Unarmed Team) Black Shoulder Cord(Armed Team) Color Guard Purpose...To promote expertise in flag honors and courtesies, & to support the school and local community in Color Guard requirements. Eligibility... C in ROTC, 2.0 overall GPA, no more than one failing grade & less than 5 absences(quarter) Identity... Red Shoulder Cord. Rocketry Club Purpose... To promote teamwork, the art of rocketry, and an understanding of trajectories, altitude, distance, and safety. Eligibility... C in ROTC, 2.0 overall GPA, no more than one failing grade, & less than 5 absences(quarter) Identity...Infantry Blue Shoulder Cord. 2. AFJROTC Field Trips Curriculum Enhancement Trips Purpose... To enhance the AFJROTC Curriculum Eligibility... All cadets in good standing, as determined by their Instructor. Examples... Andrews AFB, Boiling AFB, The Pentagon, Arlington National Cemetery, Air & Space Museum, Fort McHenry, Etc. Cadet Incentive Trips Purpose... To reward cadet accomplishments. Eligibility... Specifics vary per trip, but the following are important academic excellence, fund raising excellence, community service participation, demonstrated leadership, attitude, and individual accomplishments. Examples... Kitty Hawk, NC; Hampton, VA; Kings Dominion; Redskin Bowling; Aircraft Orientation Flights; Coast Guard Honor Guard; Etc. Community Support Trips Purpose... To accommodate community requests for performances or demonstrations. Eligibility... As required by community requests. 25

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26. Physical Fitness Test Today more than ever, our students need help leading active, healthy lives. The President s Challenge wants to help. We ve created the Physical Fitness Test as a tool to help educators bring out the best in their students. Awards for Everyone The Physical Fitness Test recognizes students for their level of physical fitness in five activities: Curl-ups (or partial curl-ups) Shuttle run Endurance run/walk Pull-ups (or right angle push-ups or flexed-arm hang) V-sit reach (or sit and reach) SAFETY FIRST Always Perform the prescribed warm up and cool down before and after the training activity Perform ONLY the prescribed number of sets and repetitions Proper form is more important than the sloppy execution of more repetitions If you miss a day of exercise do NOT try to double up just pick up on the correct day and move on. Exercise with a partner whenever possible. Although a little muscle soreness is to be expected when starting a new physical training program, do not aggravate injuries by continuing to exercise when you are feeling pain or discomfort. Injuries are not uncommon during INTENSE physical training. Most injuries can, however be prevented. Safety is always a MAJOR concern. Many common injuries are caused by overuse, that is exercising too much and too often and with too rapid an increase in the workload. Most overuse injuries can be treated with Rest, Ice, Compression and Elevation (RICE). Environmental Conditions are an important factor to consider when starting your fitness program. Do not exercise outside in extremely hot, humid weather; try to find an alternate indoor location to reduce the risk of heat injuries. 27

Avoid exercising near heavily traveled streets and highways during peak traffic hours Avoid exposure to pollutants before and during exercise, if possible (including tobacco) In areas of high smog content, train early in the day or later in the evening 27 Signs and Symptoms of Heat Injuries: If you experience any of the below symptoms of heat cramps, heat exhaustion or heat stroke, immediately stop your physical activity. Heat Cramps: Muscular Twitching, Cramping, Muscular Spasms in Arms, Legs or Abdomen Heat Exhaustion : (Requires Medical Attention) Excessive Thirst, Fatigue, Lack of Coordination, Increased Sweating, Cool/Wet Skin, Dizziness and or Confusion Heat Stroke: Medical Emergency 911 No Sweating, Hot/Dry Skin, Rapid Pulse, Rapid Breathing, Coma, Seizure, Dizziness and or Confusion, Loss of Consciousness Hydration is key to a healthy work out. Water is the preferred hydration fluid before, during and after physical training activities. Drink 13 to 20 oz of cool water at least 30 minutes before beginning exercise. After the activity drink to satisfy the thirst then drink a LITTLE more. A Standardized Physical Training Session consists of 3 essential elements: Warm Up, Activity and Cool Down. These elements are integrated to produce the desired training effect so don t skip them. More importantly every standardized physical training session must have a specific purpose. This purpose is going to be individual to each of you What is your goal? What do you want to get from this program? That said, you need to have Curl-ups This activity measures abdominal strength and endurance. Curl-ups Testing Here s what you do: Have the student lie on a cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. A partner holds the feet. Make sure the arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk, curling up to touch elbows to thighs, and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one curl-up. 28

To start, a timer calls out the signal Ready? Go! and begins timing student for one minute. The student stops on the word Stop. Curl-ups Tip Instruct helpers to count aloud the number of repetitions. Curl-ups Scoring Bouncing off the floor is not permitted. The curl-up should be counted only if performed correctly. Partial Curl-ups Testing Here s what you do: Have the student lie on a cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Do not hold or anchor the feet. Arms are extended forward with fingers resting on the legs and pointing toward the knees. The student s partner is behind the head with hands cupped under the student s head.; The student being tested curls up slowly, sliding the fingers up the legs until the fingertips touch the knees, then back down until the head touches the partner s hands. The curl-ups are done to a metronome (or audio tape, clapping, drums) with one complete curl-up every three seconds, and are continued until the student can do no more in rhythm or has reached the target number for the test. The student should remain in motion during the entire three-second interval. Shuttle Run This activity measures speed and agility. Testing Here s what you do: Mark two parallel lines 30 feet apart and place two blocks of wood or similar objects behind one of the lines. Students start behind opposite line. On the signal Ready? Go! the student runs to the blocks, picks one up, runs back to 29

the starting line, places the block behind the line, runs back and picks up the second block, and runs back across starting line. Tips Be sure the participants understand the importance of running through the finish line. Participants should perform this activity on a gym floor or other favorable surface. Scoring Blocks should not be thrown across the lines. Scores are recorded to the nearest tenth of a second. Endurance Run/Walk This activity measures heart/lung endurance. Testing Here s what you do: On a safe, one-mile distance, students begin running on the count Ready? Go! Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as short a time as possible. Tips Use a large enough running area so that no more than eight laps are necessary to complete a mile. Help participants learn proper pacing for the mile by having them run at the mile pace for short distances during warm-up time. Scoring Always review students health status before administering this test. Give students ample instruction on how to pace themselves. Allow them to practice running this distance against time, as well as sufficient time for warming up and cooling down before and after the test. Times are recorded in minutes and seconds. 30

Pull-ups (or Right Angle Push-ups or Flexed-Arm Hang) This activity measures upper body strength and endurance. Pull-ups Testing Here s what you do: Pull-ups Tips The student hangs from a horizontal bar at a height the student can hang from with arms fully extended and feet free from floor, using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body). Small students may be lifted to starting position. The student raises body until chin clears the bar and then lowers body to full-hang starting position. Student performs as many correct pull-ups as possible. Spend as little time hanging from the bar beforehand as possible because the extra time on the bar may reduce the number of pull-ups performed. Discourage any leg kicking or body swinging as this may also decrease the number of repetitions. Pull-ups Scoring Pull-ups should be done in a smooth rather than jerky motion. Kicking or bending the legs is not permitted and the body must not swing during the movement. Here s what you do: Right Angle Push-ups Testing The student starts in push-up position with hands under shoulders, arms straight, fingers pointed forward, and legs straight, parallel, and slightly apart (approximately 2-4 inches) with the toes supporting the feet. Keeping the back and knees straight, the student then lowers the body until there is a 90-degree angle formed at the elbows with upper arms parallel to the floor. A partner holds her/his hands at the point of the 90-degree angle so that the student being tested goes down only until her/his shoulders touch the partner s hand, then back up. The push-ups are done to a metronome (or audio tape, clapping, drums) with one complete push-up every three seconds, and are continued until the student can do no more at the required pace. The student should remain in motion during the entire three second interval. 31

Right Angle Push-ups Tip As with the pull-up, spend as little time in the starting position beforehand in order to increase the number of repetitions. Any extra movement may also decrease the number of repetitions. Right Angle Push-ups Scoring Record only those push-ups done with proper form and in rhythm. Right Angle Push-ups Rationale Right angle push-ups are a good indicator of the range of strength/endurance found in kids, whereas some kids are unable to do any pull-ups. Pull-ups remain an option for those students at higher levels of strength/endurance. Flexed-arm Hang Testing Students who can t do one pull-up or want an alternative to the pull-ups or right angle push-ups may do the flexed-arm hang in order to qualify for the National or Participant Physical Fitness Award. To qualify for the Presidential Award, students are required to do pull-ups or right angle push-ups. Here s what you do: Using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body), student assumes flexed-arm hang position with chin clearing the bar. Students may be lifted to this position. Student holds this position as long as possible. Flexed-arm Hang Tip Rather than doing a pull-up to start, lift the participant to the starting position. This decreases any extra exertion and may possibly increase the length of time. Flexed-arm Hang Scoring Chest should be held close to bar with legs hanging straight. Timing is stopped when student s chin touches or falls below the bar. 32

V-sit Reach (or Sit and Reach) This activity measures flexibility of the lower back and hamstrings. V-sit Reach Testing Here s what you do: A straight line two feet long is marked on the floor as the baseline. A measuring line four feet long is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the 0 point. Student removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12 inches apart. With hands on top of each other, palms down, the student places them on measuring line. With the legs held flat by a partner, the student slowly reaches forward as far as possible, keeping fingers on the measuring line and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded. V-sit Reach Tip Participants are most flexible after a warm-up run. Best results may occur immediately after performing the endurance run. V-sit Reach Rules Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Students should be encouraged to reach slowly rather than bounce while stretching. Scores, recorded to the nearest half inch, are read as plus scores for reaches beyond baseline, minus scores for reaches behind baseline.. 33

Warm-up Exercises Easy Calf Correct Foot Position Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor. When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch. For best results, push against a wall. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head. 34

Easy Soleus 1. Stand with both feet flat on the floor, pointing forward, half a stride apart. 2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot. Easy Normal Stretch 1. Stand with your feet shoulder-width apart, one foot extended half a step forward. 2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. 3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward. 4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor. Easy Quadriceps Standing 1. Stand holding onto a secure object, or have one hand raised out to the side for balance. 2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand. 3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward. 4. Aim to keep both knees together, having a slight bend in the supporting leg. 35

Easy Side Lunge 1. Stand upright, with both feet facing forward, double shoulder-width apart. 2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side. 3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward. 4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides. Moderate Leg Over 1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips. 2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch. Easy Fetal Position 1. Lie on your back, keeping your head on the floor. 2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees. 3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor. 4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest. Easy Spine curve 1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. 2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. 3. Look up toward the ceiling, to also feel the stretch in your neck. 36

Easy Bar Twist 1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent. 2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions. 3. Avoid moving at speed, or forcing the stretch Easy Lower Back-Cat Stretch 1. Adopt a position on all fours, point your fingers forward and your toes behind. 2. Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back. Easy Elbows Back 1. Stand or sit up right, keeping your back straight, head looking forward. 2. Place both hands on your lower back, fingers pointing downward, elbows out to your side. 3. Exhale slowly while gently pulling the elbows back, aiming to get them to touch. 37

Easy Shoulder Strangle 1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. 2. Exhale, slowly pulling your upper arm in toward your chest. 3. Aim to keep the hips and shoulders facing forward throughout the stretch. Easy Bicep-Wall Stretch 1. Place the palm, inner elbow, and shoulder of one arm against the wall. 2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and chest. 3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles. Easy-Moderate Hand Down Spine 1. Extend one hand down the center of your back, fingers pointing downward. 2. Use the other hand to grasp the elbow. 3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine. 38

Easy Upward Stretch 1. Extend both hands straight above your head, palms touching. 2. Inhale, slowly pushing your hands upward, then backward, keeping your back straight. 3. Exhale and relaxing from the stretch before you repeat. Easy Chin to Chest Front 1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead. 2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest. 3. Concentrate on keeping your back straight, with your shoulders down and back. 4. Relax your hands, and inhale as you lift your head. COOL DOWN STRETCHES Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, where talking can be performed with ease. Light aerobic exercise such as walking or easy indoor cycling are good, as both of these will allow you to hydrate yourself and also put on warm clothing. Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes through your nose, and out via your mouth. 39

Easy Calf Raise Down 1. Stand on a raised platform, or curb on the balls of your feet, holding onto a secure object for balance. 2. Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally. This movement can be performed using either one or both feet. Easy Lying Straight, Leg to Chest 1. Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor. 2. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both. 3. Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg. 4. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor. Easy Stretch Lying 1. Lie on your side, aiming to keep both the knees and the inside of your thighs together. 2. Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot. 3. Exhale, pulling the foot toward your buttock while you slowly push your pelvis forward. 4. Use a towel wrapped around your foot if you can't reach your foot comfortably. 40

Easy Toe Grab 1. Begin this stretch with your heels together, holding both feet with your hands. 2. Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet. 3. Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet. Moderate One Leg Over 1. Sit on the floor, with one leg straight, toes pointing upward. 2. Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor. 3. Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee. Moderate Looking at Ceiling 4. Exhale, slowly pulling the bent knee across your body. 1. Begin the stretch by kneeling on the floor, holding your heels with both hands. 2. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back. Easy-Moderate Lying Trunk Twists 1. Lie flat on your back, with both hands extended straight out to your sides. 2. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around. 3. Can be performed with either bent or straight legs. 41

Easy Upper Back-Leg Grab 1. While seated, exhale, bending forward, and hugging your thighs underneath with both arms. 2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together. 3. While in this position, you can also stretch your rhomboids, by aiming to pull your upper back away from you knees while still grasping your legs. Moderate One Arm Against the Wall 1. Place your forearm and biceps against a wall, keeping the arm at right angles. 2. Exhale, slowly turning your opposite shoulder backward, keeping the other arm firmly in contact with the wall. 3. Repeat this stretch both raising and lowering the walled arm, in order to work the different pectoral muscles. Moderate Upper Back Prayer 1. From a kneeling position, extend both hands out, fingers pointing forward. 2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders. 3. Exhale, gently easing your chest down toward the floor. Easy Bicep-Wall Stretch 1. Place the palm, inner elbow, and shoulder of one arm against the wall. 2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and pectoral muscles. 3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles. 42

Easy-Moderate Hand Down Spine 1. Extend one hand down the center of your back, fingers pointing downward. 2. Use the other hand to grasp the elbow. 3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine. Easy Hands Interlocked Over Head 1. Interlock your fingers above your head, palms facing upward. 2. Exhale and push your hands further above your head. 3. You will also feel this stretch in your shoulders. Easy-Moderate Lying Neck Pull 1. Lie on your back, with both legs bent, feet firmly flat on the floor. 2. Grasp the back of your head with your fingers, resting your palms on the top of your head. 3. Exhale, slowly pulling your chin down toward your chest, and aiming to keep your upper back in contact with the floor. 43

Physical Fitness Award Standards CURL-UP FOR BOYS Percentile Scores Based on Age/Test in No. of Curl-ups in 60 seconds AGE PERCENTILE 12 13 14 15 16 17+ 100 67 76 79 81 77 73 95 57 59 62 62 62 61 90 53 55 58 59 58 57 85 50 53 56 57 56 55 80 48 51 54 55 53 53 75 47 50 52 53 51 51 70 45 48 51 51 50 50 65 44 46 49 50 48 48 60 43 45 48 49 48 46 55 42 43 47 47 46 45 50 40 42 45 45 45 44 45 39 41 44 44 44 43 40 38 40 42 43 42 41 35 37 39 41 41 40 40 30 35 38 40 40 40 40 25 34 36 39 38 38 38 20 32 34 37 36 37 36 15 30 32 35 35 35 35 10 27 30 33 32 31 32 5 25 26 28 29 27 27 0 7 0 0 0 6 1 44 CURL-UP FOR GIRLS AGE PERCENTILE 12 13 14 15 16 17+ 100 62 72 72 74 77 67 95 50 52 53 55 53 53 90 47 50 49 51 49 47 85 45 46 47 48 45 44 80 43 44 45 46 43 41 75 41 42 43 44 41 40 70 40 42 42 41 40 38 65 39 40 41 40 38 37 60 38 40 40 39 37 36 55 36 38 39 37 36 35 50 35 37 37 36 35 34 45 34 36 36 35 34 33 40 32 35 35 34 33 31 35 31 33 34 32 32 30 30 30 31 32 31 30 30 25 29 30 31 30 30 28 20 27 28 30 28 27 25 15 25 26 28 26 25 25 10 23 23 25 23 23 22 5 20 19 20 20 19 19

V-SIT REACH FOR BOYS Percentile Scores Based on Age/Test Scores in Inches AGE PERCENTILE 12 13 14 15 16 17+ 100 13.5 11.0 12.0 12.0 13.0 12.5 95 5.5 5.0 6.5 7.0 8.0 8.5 90 5.0 4.0 5.0 6.0 7.0 8.0 85 4.0 3.5 4.5 5.0 6.0 7.0 80 3.0 3.0 4.0 5.0 5.5 6.0 75 3.0 2.5 3.5 4.0 5.0 5.5 70 2.0 2.0 3.0 4.0 4.5 5.0 65 2.0 1.5 2.5 3.0 4.0 4.5 60 1.5 1.0 2.0 3.0 3.5 4.0 55 1.0 1.0 2.0 2.5 3.0 3.5 50 1.0 0.5 1.0 2.0 3.0 3.0 45 0.0 0.0 1.0 2.0 2.0 3.0 40 0.0 0.0 1.0 1.0 2.0 2.0 35-0.5-1.0 0.0 1.0 1.5 1.5 30-1.0-1.0 0.0 0.0 1.0 1.0 25-2.0-2.0-1.0 0.0 0.5 1.0 20-2.0-2.5-2.0-1.0 0.0 0.0 15-3.0-3.0-2.0-2.0-1.0-1.0 10-4.5-4.0-4.0-3.0-3.0-2.0 5-6.0-6.0-5.0-5.0-4.0-4.0 0-12.0-12.5-12.0-10.0-12.0-10.0 V-SIT REACH FOR GIRLS AGE PERCENTILE 12 13 14 15 16 17+ 100 14.5 14.5 14.0 15.0 15.0 15.0 95 9.0 9.0 10.0 10.0 10.5 10.5 90 8.0 8.0 8.5 9.0 9.5 9.0 85 7.0 7.0 8.0 8.0 9.0 8.0 80 6.0 6.0 7.0 7.5 8.0 7.5 75 6.0 6.0 6.5 7.0 8.0 7.0 70 5.0 5.0 6.0 6.5 7.0 6.0 65 5.0 5.0 6.0 6.0 7.0 6.0 60 4.5 4.5 5.0 6.0 6.0 5.5 55 4.0 4.0 5.0 5.0 6.0 5.0 50 3.5 3.5 4.5 5.0 5.5 4.5 45 3.0 3.0 4.0 4.5 5.0 4.0 40 3.0 3.0 4.0 4.0 4.5 4.0 35 2.5 2.5 3.5 3.5 4.0 3.5 30 2.0 2.0 3.0 3.0 4.0 3.0 25 2.0 2.0 2.5 2.0 3.0 2.5 20 1.0 1.0 2.0 2.0 2.5 2.0 15 0.5 0.5 1.0 1.0 2.0 1.5 10 0.0 0.0 0.0 0.5 1.0 1.0 5-2.5-2.5-1.5-1.0-0.5-1.0 0-11.0-11.0-10.0-10.0-6.0-12.0 45

SHUTTLE RUN FOR BOYS Percentile Scores Based on Age/Test Scores in Seconds and Tenths AGE PERCENTILE 12 13 14 15 16 17+ 100 7.5 8.0 6.6 6.3 6.5 6.9 95 9.4 9.0 8.8 8.5 8.4 8.5 90 9.6 9.3 9.0 8.8 8.6 8.6 85 9.8 9.5 9.1 9.0 8.7 8.7 80 9.9 9.6 9.3 9.1 8.9 8.9 75 10.0 9.8 9.4 9.2 8.9 8.9 70 10.1 9.9 9.5 9.3 9.0 9.0 65 10.3 10.0 9.6 9.4 9.1 9.1 60 10.4 10.1 9.7 9.5 9.2 9.2 55 10.5 10.1 9.8 9.5 9.3 9.3 50 10.6 10.2 9.9 9.7 9.4 9.4 45 10.7 10.3 10.0 9.8 9.5 9.5 40 10.8 10.4 10.1 9.9 9.6 9.6 35 11.0 10.6 10.2 10.0 9.7 9.6 30 11.1 10.7 10.3 10.1 9.8 9.8 25 11.2 10.8 10.5 10.2 10.0 9.9 20 11.4 11.0 10.7 10.4 10.1 10.1 15 11.6 11.1 11.0 10.7 10.3 10.3 10 12.0 11.4 11.3 11.0 10.6 10.6 5 12.4 12.0 12.0 11.8 11.1 11.1 0 16.1 16.4 19.9 19.8 23.0 23.0 SHUTTLE RUN FOR GIRLS Percentile Scores Based on Age/Test Scores in Seconds and Tenths AGE PERCENTILE 12 13 14 15 16 17+ 100 7.7 9.0 8.0 8.3 6.4 7.6 95 10.0 9.8 9.6 9.5 9.6 9.5 90 10.2 10.0 9.9 9.8 10.0 9.9 85 10.4 10.2 10.1 10.0 10.1 10.0 80 10.5 10.4 10.3 10.1 10.2 10.2 75 10.7 10.5 10.5 10.3 10.4 10.3 70 10.8 10.6 10.6 10.4 10.5 10.4 65 10.9 10.8 10.8 10.6 10.6 10.6 60 11.0 10.9 10.9 10.7 10.7 10.7 55 11.2 11.0 11.0 10.8 10.8 10.9 50 11.3 11.1 11.2 11.0 10.9 11.0 45 11.4 11.2 11.3 11.1 11.0 11.1 40 11.5 11.4 11.4 11.2 11.2 11.2 35 11.7 11.5 11.6 11.4 11.4 11.3 30 11.9 11.6 11.7 11.5 11.5 11.5 25 12.1 11.8 11.9 11.7 11.7 11.7 20 12.3 12.0 12.1 11.9 11.9 11.9 15 12.5 12.4 12.5 12.2 12.2 12.1 10 12.9 12.8 12.9 12.6 12.6 12.7 5 13.4 13.4 14.0 13.2 13.2 13.2 0 16.1 19.8 21.4 16.6 15.4 19.8 46

ONE-MILE RUN/WALK FOR BOYS Percentile Scores Based on Age/Test Scores in Minutes and Seconds AGE PERCENTILE 12 13 14 15 16 17+ 100 6:03 5:40 4:30 4:42 4:49 4:46 95 6:43 6:25 6:01 5:50 5:40 5:35 90 6:57 6:39 6:13 6:07 5:56 5:57 85 7:11 6:50 6:26 6:20 6:08 6:06 80 7:25 7:00 6:33 6:29 6:18 6:14 75 7:41 7:11 6:45 6:38 6:25 6:23 70 7:56 7:20 6:59 6:48 6:33 6:32 65 8:05 7:29 7:09 6:57 6:44 6:40 60 8:14 7:41 7:19 7:06 6:50 6:50 55 8:25 7:55 7:29 7:16 6:58 6:57 50 8:40 8:06 7:44 7:30 7:10 7:04 45 8:58 8:17 7:59 7:39 7:20 7:14 40 9:11 8:35 8:13 7:52 7:35 7:24 35 9:40 8:54 8:30 8:08 7:53 7:35 30 10:00 9:10 8:48 8:29 8:09 7:52 25 10:22 9:23 9:10 8:49 8:37 8:06 20 10:52 10:02 9:35 9:05 8:56 8:25 15 11:30 10:39 10:18 9:34 9:22 8:56 10 12:11 11:43 11:22 10:10 10:17 9:23 5 13:14 12:47 12:11 11:25 11:49 10:15 0 23:05 24;12 18:10 21:44 20:15 16:49 ONE MILE RUN-WALK FOR GIRLS Percentile Scores Based on Age/Test Scores in Minutes and Seconds AGE PERCENTILE 12 13 14 15 16 17+ 100 6:22 5:42 5:00 5:51 5:58 6:20 95 7:35 7:21 7:20 7:25 7:26 7:22 90 8:00 7:49 7:43 7:52 7:55 7:58 85 8:23 8:13 7:59 8:08 8:23 8:15 80 8:52 8:29 8:20 8:24 8:39 8:34 75 9:15 8:49 8:36 8:40 8:50 8:52 70 9:36 9:09 8:50 8:55 9:11 9:15 65 10:05 9:30 9:09 9:09 9:25 9:33 60 10:26 9:50 9:27 9:23 9:48 9:51 55 10:44 10:07 9:51 9:37 10:09 10:08 50 11:05 10:23 10:06 9:58 10:31 10:22 45 11:23 10:57 10:25 10:18 10:58 10:48 40 11:47 11:20 10:51 10:40 11:15 11:05 35 12:01 11:40 11:10 11:00 11:44 11:20 30 12:24 12:00 11:36 11:20 12:08 12:00 25 12:46 12:29 11:52 11:48 12:42 12:11 20 13:35 13:01 12:18 12:19 13:23 12:40 15 14:12 14:10 12:56 13:33 14:16 13:03 10 14:39 14:49 14:10 14:13 16:03 14:01 5 16:00 16:10 15:44 15:17 18:00 15:14 0 24:54 20:45 20:04 24:07 21:00 28:50 47

RIGHT ANGLE PUSH-UPS FOR BOYS Percentile Scores Based on Age/Test Scores in # of Push-ups every 3 sec. AGE PERCENTILE 12 13 14 15 16 17+ 95 42 51 47 50 59 60 90 34 41 41 44 46 56 85 31 39 40 42 44 53 80 30 35 37 40 41 50 75 28 35 32 37 40 46 70 25 31 30 35 36 44 65 24 30 28 34 34 43 60 20 28 25 32 32 41 55 20 26 24 31 30 40 50 18 24 24 30 30 37 45 17 21 22 30 29 35 40 15 20 21 27 28 34 35 15 20 20 25 25 30 30 13 16 18 25 25 30 25 12 16 18 24 25 27 20 10 12 15 21 23 25 15 9 11 13 20 22 23 10 7 9 11 18 20 21 5 4 4 7 15 15 20 RIGHT ANGLE PUSH-UPS FOR GIRLS Percentile Scores Based on Age/Test Scores in # of Push-ups every 3 sec. AGE PERCENTILE 12 13 14 15 16 17+ 95 25 25 25 34 32 29 90 21 22 21 23 26 28 85 20 21 20 20 24 25 80 20 17 19 20 22 22 75 17 17 15 20 20 20 70 15 15 12 18 19 19 65 12 14 11 18 16 18 60 11 13 10 16 15 17 55 10 12 10 15 13 16 50 10 11 10 15 12 16 45 10 10 9 15 12 15 40 8 10 8 13 12 15 35 7 8 5 11 11 14 30 5 7 5 11 10 12 25 5 6 5 11 8 11 20 3 5 5 10 5 9 15 2 4 3 7 4 7 10 1 3 2 5 3 5 5 1 2 1 2 1 2 48

Physical Fitness Data Form CADET NAME: Exercise Monday Tuesday Wednesday Thursday Friday Warm up Curl up Push up 1 Mile Run Shuttle Run V-sit Pull up (Optional for Push-up) Body Builders (Core, Upper, Legs) Cool Down Participation (1-5) Motivation (1-5) 49

Jody Calls everywhere we go, People want to know: Who we are, Where we come from, So we tell them, We are " " Mighty, mighty " " Name taking " " Hard charging " " Ever loving " " ALL THE WAY " " Everywhere We Go Here we go again Same old stuff again, Marching down the avenue. Six more weeks (or day, etc) And we'll be through, I'll be glad, and so will you. When I get to heaven, Saint Peter's gonna say, How'd you earn your money, How'd you earn your way? How'd you get to heaven, How'd you get your wings? With a little bit of anger, This is what I'll say. Earned my way as an Airborne Ranger. Livin' a life of Guts and Danger, Blood, Sweat, Guts, and Danger. That's the way, of an Airborne Ranger. When I Get To Heaven 50

My Granny When my granny was 91, She did PT just for fun. When my granny was 92, She ran 5 miles just like you. When my granny was 93, She did pushups just like me. When my granny was 95, She could outrun any man alive. But when my Granny turned 96, She did situps just for kicks. And when my granny turned 97, She double-timed straight up to heaven. She me St. Peter at the pearly gate, Said, "Gee, St. Peter I hope I'm not late." St. Peter said with a big wide grin, "Drop down Granny and knock out ten." I went to Guidance I went to guidance at half past three Change my schedule to ROTC Mother told me I m so proud She let me play my music loud Daddy told me that you re the best Go back to bed and get some rest Granny told me she really didn t care She let me sit in her rocking chair Gandpa told me that I was insane He tried to hit me with his cane I must run hard like a wild moose If I don t I ll get a squadoosh! PT Feeling good All the way 51

U.S. Air Force Song Off we go into the wild blue yonder, Climbing high into the sun; Here they come zooming to meet our thunder, At 'em boys, Give 'er the gun! (Give 'er the gun now!) Down we dive, spouting our flame from under, Off with one helluva roar! We live in fame or go down in flame. Hey! Nothing'll stop the U.S. Air Force! 52

Explanation of Drill Terms 1. Alignment dress or cover. 2. Cadence the uniform step and rhythm in marching; that is, the number of steps marched per minute. 3. Cover individuals aligning themselves directly behind the person to their immediate front while maintaining proper distance. 4. Distance the space from front to rear between units. The distance between individuals in formation is 40 inches as measured from their chests to the backs of the individuals directly in front of them. Flight commanders, guides, and others whose positions in formation are 40 inches from a rank are themselves considered a rank. 5. Double Time the rate of marching 180 steps (30 inches in length) per minute. 6. Dress alignment of elements side by side or in line maintaining proper interval. 7. Element the basic formation; that is, the smallest drill unit comprised of at least 3, but usually 8 to 12 individuals, one of whom is designated the element leader. 8. File a single column of persons placed one behind the other. 9. Flank the extreme right or left (troops right or left) side of a formation in line or in column. 10. Flight at least two, but not more than four, elements. 11. Formation an arrangement of units.. 12. Guide the Airman designated to regulate the direction and rate of march. 13. In Column the arrangement of units side by side with guide and element leaders at the head. 14. In Line the arrangement of units one behind the other with the guide and element leader to the extreme right flank. 15. Interval the space between individuals placed side by side. A normal interval is an arm s length. A close interval is 4 inches. 16. Inverted Column the arrangement of units side by side with guide and element leaders to the rear. 53

17. Inverted Line the arrangement of units one behind the other with the guide and elements leaders to the extreme left flank. 18. Mark Time marching in place at a rate of 100 to 120 steps per minute. Dill Diagrams 54

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56 Facing Movements About Face - Pivot points - Left heel - Ball Right foot - Maintain position of attention - Keep arms pinned to your side

Facing Movements Right Face - Pivot points - Right heel - Ball left foot - Maintain position of attention 57