Penn State NROTC Physical Fitness Guidelines & Standards
Physical Fitness Training Guidelines
Follow these training guidelines during all physical training sessions.
- Warm up prior to and cool down after each workout (2-5 min).
- Increase your flexibility by stretching before and after each workout.
- Over-exertion can be hazardous to your health. Stay within your training heart rate when exercising.
- Do not stop abruptly after exercise to prevent blood pooling (blood accumulating in the extremities).
- Cool down gradually and lower your heart rate to 100 beats per minute or 16 for a 10 second count per completion.
- Be sure that your body is adequately hydrated. At least a cupful per 15 min of exercise is recommended.
- When exercising, be careful in extreme weather conditions, especially hot, humid weather. Continually access weather.
- Remember to use protective equipment when needed.