Physical fitness is your body’s ability to perform daily tasks with strength, endurance, and energy—while avoiding injury and staying healthy. In JROTC, physical fitness is a key part of building a strong mind, body, and character.

The Physical Training (PT) program promotes fitness through weekly workouts and encourages cadets to exercise on their own. After willful Participation, improving fitness is our #2 priority.

Being Fit Helps You

• Perform better in JROTC and school

• Build confidence and self-discipline

• Improve focus and resilience

• Support teammates through stronger teamwork

• Feel more energized and less stressed

Cadet Fitness Goals (Minimum)

• 15 push-ups

• 30 curl-ups

• 1:30 forearm plank

• Run one mile without stopping

Daily Fitness Matters

The U.S. Department of Health and Human Services recommends:

• At least 60 minutes of physical activity daily

• Mostly aerobic activity (walking, running, biking)

• Strength training at least 3 days per week

If you're not there yet, that's okay—just start. Progress takes effort and consistency. Working out with a battle buddy keeps you motivated and accountable. Physical fitness isn’t just about muscles—it's about being your best, inside and out.

Bottom line: Regular exercise makes you stronger, healthier, and more prepared for anything—on the drill pad, in the classroom, or in life.

The NJROTC Cadet Fitness Assessment (CFA) is a standardized physical fitness test designed to evaluate a cadet's overall health, endurance, and strength. It is administered quarterly, counts as a Major (60%) grade, and helps cadets track their progress as well as set goals for personal improvement.

CFA Components

Cadets are tested in three key areas:

1. Forearm Plank (or Curl Ups) – Measures core strength and endurance

2. Right-Angle Push-Ups – Measures upper body strength and muscular endurance

3. One-Mile Run – Measures cardiovascular endurance

Why It Matters

• Cadets must achieve at least a "Satisfactory" rating in all three events to earn credit

• Cadets who meet standards may qualify for the NJROTC Physical Fitness Ribbon and other honors

• Performance is based on biological sex and age-appropriate standards as outlined in the Cadet Reference Manual (CRM)

Eligibility

• All required annual health and participation forms must be current and on file. Cadets without completed forms are ineligible to participate and will receive a zero grade.

• Cadets must be cleared for physical activity and are required to complete at least one CFA per semester. Failure to do so will result in a zero grade.

JROTC encourages all cadets to improve their fitness through regular exercise and training. The CFA is not just a test—it’s a tool to help you build strength, confidence, and discipline.

DAREBEE.com is a global, non-profit fitness resource designed to make exercise simple, accessible, and effective for everyone—especially students like you. It’s completely free, ad-free, and product-placement free, meaning there’s no catch. You can download, print, and use all workouts and programs with zero cost or sign-ups.

DAREBEE offers a wide range of bodyweight workouts, fitness challenges, and structured programs that are perfect for cadets training for the Cadet Fitness Assessment (CFA) or just trying to stay healthy and strong. All exercises are research-backed, tested, and designed for real-world results.

For beginners, it’s best to start with a simple program or pick workouts that match your personal fitness goals. If you're ready for more, try a 30-day challenge to push yourself and build mental toughness.

Whether you're training alone, with a battle buddy, or leading a squad workout, DAREBEE makes it easy to stay fit, improve discipline, and maintain the healthy lifestyle expected of JROTC cadets.