A letter on company or consortium stationary signed by the authorized official that administers the drug testing program stating that you passed a pre-employment or periodic test for dangerous drugs within the previous six months with no subsequent positive drug tests during the remainder of the six month period.
A letter on company or consortium stationary signed by the authorized official that administers the drug testing program stating that you have been subject to random drug testing required by 46 CFR 16.230 for at least 60 days during the previous 185 days and did not fail or refuse to participate in any required chemical test.
If you are an active duty U.S. military member, a letter from your command stating that you have been subject to random drug testing for the past six months and have not failed or refused to participate in any required test. Random testing letters are not accepted for reserve military members since they are only subject to testing during monthly drills. However, if you are a reserve or active duty member and passed a required chemical test for dangerous drugs within the previous six months, then you may submit a letter from your command stating this.
Recruit basic training is rigorous and demanding. To succeed, you must commit to preparing yourself now. Prior to your arrival for recruit basic training, you need to prepare yourself physically, mentally, financially, and bring the permitted personal items listed in this section of The Helmsman.
You MUST arrive physically fit and ready to comfortably EXCEED the minimum standards. If you're taking the first steps toward fitness, ensure that you consult with your doctor before starting any fitness training program.
Fitness training balances four elements of good health. Make sure your routine includes aerobic fitness, strength training, core exercises, and flexibility and stretching.
Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic activity or exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. Your heart will beat faster, increasing blood flow to your muscles and back to your lungs.
The better your aerobic fitness, the more efficiently your heart, lungs, and blood vessels transport oxygen throughout your body, and the easier it is to complete routine physical tasks and rise to unexpected challenges.
Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, and water aerobics.
The U.S. Department of Health and Human Services recommends that you get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. You can also try high-intensity interval training, which involves alternating short bursts of intense activity (around 30 seconds) with subsequent recovery periods (around three to four minutes) of lighter activity. For example, you could include bursts of running in your brisk jogs.
Muscular fitness is another key component of a fitness training program. Strength training can help you increase bone strength and muscular fitness, and it can help you manage or lose weight. It can also improve your ability to do everyday activities. Aim to include strength training of all the major muscle groups into your fitness routine at least twice a week.
Coast Guard PhysicalMost fitness centers offer various resistance machines, free weights, and other tools for strength training. Resistance bands are an inexpensive option. Your own body weight counts, too. Try push-ups, pull-ups, bent-knee sit-ups and leg squats.
The muscles in your abdomen, lower back, and pelvis (known as your core muscles) help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. A core exercise is any exercise that uses the trunk of your body without support, such as bridges, planks, bent-knee sit-ups, and fitness ball exercises.
Flexibility is an important aspect of physical fitness and it's a good idea to include stretching and flexibility activities in a fitness program. Stretching exercises can help increase flexibility, which can make it easier for you to do many everyday activities.
Stretching can also improve the range of motion of your joints and may promote better posture. Regular stretching can even help relieve stress and tension.
Consider stretching after you exercise—when your muscles are warm and receptive to stretching. If you want to stretch before a workout, warm up first by walking or exercising for 540 minutes before stretching.
Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least two to three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.
Aim to incorporate aerobic fitness, strength training, core exercises, and flexibility/stretching into your exercise plan. It isn't necessary to fit each of these elements into every fitness session but factoring them into your regular routine can help you promote fitness for life and help prepare you for basic training.
Special Note To maintain weight and health, do 150 minutes of moderate-intensity physical activity per week. To lose weight, do 300 minutes of moderate-intensity physical activity per week. Stop using any tobacco or e-cigarette products immediately. If 21 or older, moderate your alcohol use and/or stop consumption of alcohol. Follow a low-fat nutrition plan. Dress accordingly for the elements. Invest in footwear that aligns with your fitness training program to reduce the chance of injury. Make sure you stay hydrated. Train now. Come ready! Minimum Physical Fitness Standards Bent-Knee Sit Ups Minimum Qualification for Graduation Male: 38 in one minute Female: 32 in one minute This exercise measures abdominal muscular endurance.
Lie on your back, knees bent, feet flat on the deck, hands cupped behind your ears, and if necessary, have someone hold your feet for stability. Keep your lower back on the deck and raise your upper body approximately 90 degrees, touching your elbows to your knees before beginning a controlled descent back to the deck. Once your lower back touches the deck, you can raise your upper body again. Do not tuck your chin into your chest as this causes strain on your neck.
Place your hands shoulder-width apart, your feet together, and your body forming a straight line from the shoulders to the ankles. Keep your body straight throughout the exercise. Lower your body until your chest touches the pad, then push up to the initial position by completely straightening the arms. Your goal is to exceed the physical fitness qualifications for graduation.
Stretch thoroughly before you begin running. Wear running shoes that fit properly. Pick a good running surface. If a track is not available, choose a level street to run on. Relax and breathe properly. Keep your elbows close to your sides to conserve energy. Practice lengthening your stride to reduce stress on your joints. When you get tired, slow to a brisk walk and continue pumping your arms to maintain aerobic heart rate. If you haven't run for a long time, or have never run, you should start out with a walk/run program.
Swimming Minimum Qualification for Graduation Jump off a six-foot platform into the pool, swim 100 meters, and tread water for five minutes. Swimming on your back is not permitted This exercise measures your ability to swim. It is strongly recommended that you show up already knowing the basics of how to swim and be comfortable In the water. There are seven essential components to a good swimming training program: stretching, warm-up, kick pull or drill sets, major set, timed swim, sprints, and cool-down.
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