Welcome Aboard Package

This area of the website is available to help new incoming freshmen get acquainted with what is required of them during their time in the unit. This section of the website provides a number of items that will also be provided during check in at the NROTC Unit. These items will be better explained once you get to orientation. These items are:

Instruction Letter from Freshman Orientation Officer

A Checklist of things that need to be done

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Medical Screening Forums (5 Pages)
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Requirements for Physical Readiness Test / Physical Fitness Test

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Travel & Living Arrangement Form
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New Student Information Sheet / Database Information Sheet

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Uniform Sizing Information & Forms
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Electronic Fund Transfer (EFT) Form
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Foreign Language Screening Form
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Hotel List for Moscow & Pullman
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Navy and Marine Corps Uniform Regulations and Grooming Standards

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Unit Polo Order Form
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Instruction Letter from Freshman Orientation Officer:

1. We will conduct mandatory orientation classes for new students August 17 through August 21, 2009. Our goal is to acquaint you with the NROTC Unit, develop teamwork, and inform you about both universities so your transition to college and the NROTC program is as smooth as possible. If you will be staying in the residence halls at WSU, you can check-in as early as Monday, August 17, 2009. If you will be staying in the residence halls at the University of Idaho, we need to know ahead of time so we can ensure a room will be reserved and ready for you. Please fill out enclosure (6), and return it in one of the enclosed envelopes no later than July 10, 2009. Failure to do so will result in delaying room check in until the regular student check-in time. You are still required to attend orientation regardless. All WSU students are also required to attend WSU’s Summer Alive! Orientation, see http://admittedstudents.wsu.edu for details. If you are unable to attend in the summer inform Officer Candidate Carpenter as soon as possible, see enclosure 3.

2. If you will be arriving prior to August 17, 2009, there may not be any guest housing available. You will need to arrange your own accommodations at an area hotel (see enclosure (12)). If you are arriving in Moscow or Pullman by commercial bus or airline (at the Moscow/Pullman Airport), please indicate your arrival date and time, and whether or not you require a pick up from the airport or bus stop on enclosure (6). Likewise, if you are flying into either the Lewiston or Spokane airports, please let us know your flight information and whether or not you need transportation from the airport.3. Naval ROTC Orientation will start Monday, August 17, 2009, at 7:00 a.m. at the Navy Building (BLDG 77) on the University of Idaho campus (see enclosure (1)). Appropriate civilian dress is required. This includes khaki pants, dress shoes, belt, and a collared shirt.4. If you are a college program student not already on scholarship you will need to pay University enrollment expenses, including tuition and registration fees, room and board, school supplies (including books), activities, food and miscellaneous expenses. Scholarship students will need to pay all housing expenses (including deposit), food, and miscellaneous expenses. Scholarships cover tuition and academic fees, and include a monthly stipend and a textbook stipend. WSU students may qualify for a room and board waiver if they are non-Washington State resedents.

5. Enclosure (3) is a checklist of all forms that pertain to you as well as a checklist for freshmen orientation. Also, be sure that you bring a certified copy of your birth certificate to Freshmen Orientation. This is needed to complete your enrollment into the program. Read the enclosed checklist carefully and make sure you have all of the administrative and medical forms completed when you check in for orientation.

6. Enclosure (5) sets forth the physical fitness requirements for Marine and Navy Option Midshipmen. Review this thoroughly and set your goals high, as this will impact your ability to complete the Naval ROTC program and your career as an officer. You will be required to perform a Marine Physical Fitness Test or Navy Physical Readiness Test (PFT/PRT), which will be conducted on the morning of August 20, 2009. You are strongly encouraged to meet the minimum requirements based on your age; however, you will have until September 2009 to achieve the Navy’s Good Low or Marine Corps’ 1st Class standard. In pursuit of this goal, it is encouraged to immediately establish a daily regimen, which will ensure you arrive in top physical condition. Conduct a self assessment PFT/PRT and include your score on enclosure 3. Then, based on your score, use enclosure 5 for suggested workouts.

7. Also provided in this package are the required medical and administrative forms: Health Care Privacy Act Statement, Naval ROTC Student Medical Information Form, Medical Screening for Orientation PFT / PRT, Report of Medical History Form, the New Student Information Collection Sheet, Foreign Language Screening Form, and the Uniform sizing information sheet (various enclosures). Return all of these forms in the remaining enclosed envelope by July 31, 2009. The following instructions are given to help you properly complete these medical forms:

a. The MEDICAL SCREENING FOR ORIENTATION PHYSICAL READINESS TRAINING form (required for college program students only) is to be filled out by your physician and is used to verify your ability to participate in physical activities. Be sure that your physician’s address, phone number, and signature are on the form.

b. Please complete blocks 1 through 84 of the REPORT OF MEDICAL HISTORY form (required for college program students only). Fill out all items that pertain to you. When you complete items 7 through 82, ensure any items marked “yes” have a written explanation in the blank space provided. If you do not know the answers to these questions please consult your parent(s) or guardian. Your physician must review this form at the time the MEDICAL SCREENING FOR ORIENTATION PT is reviewed. Ensure that the physician signs both forms.

c. Please fill out the PRIVACY ACT STATEMENT and the NROTC STUDENT MEDICAL INFORMATION form. Do not leave any spaces blank with the possible exception of your service selection on the Medical Information form.

d. The NEW STUDENT INFORMATION SHEET and DATABASE INFORMATION SHEET are required for entering you into our administrative system. Fill out all the information to the best of your knowledge.

e. The UNIFORM SIZING INFORMATION SHEET will help us expedite issuing you uniforms. We want to ensure we have uniforms that fit you when you arrive. Please review the information provided and fill in the appropriate sections on the form.

f. The BATTALION POLO SHIRT ORDER FORM will allow us to provide you with the NROTC Unit Polo, which may be worn during the orientation and on certain occasions throughout the school year in lieu of uniforms. You are not required to purchase one, but are encouraged to.

g. The FOREIGN LANGUAGE SCREENING FORM will be used to identify students possessing foreign language skills. Instructions for completion of this form are located at the bottom of the form.

h. The NAVY AND MARINE CORPS GROOMING STANDARDS are included for your information, and also to ensure that you arrive within Navy or Marine Corps standards.

8. During orientation all students will take an Oath of Office. Four-year scholarship students are appointed Midshipmen in the U.S. Naval Reserve or U.S. Marine Corps Reserve. College Program students are sworn in to indicate commitment to the program, but are not committed to the naval service until they are awarded a scholarship or they receive advanced standing. The swearing-in ceremony will be held at 0700 Monday, August 17, 2009, in Moscow. Your parents and friends are invited to attend this important first step in your Naval or Marine Corps career. The unit staff would enjoy meeting with your parents to answer any questions they might have before or after the swearing-in ceremony.

9. The Naval ROTC Staff looks forward to

helping you through your orientation and the upcoming school year. If there are any questions please call the NROTC Unit at (208) 885-6333 or contact us by e-mail at This e-mail address is being protected from spambots, you need JavaScript enabled to view it . Have a great summer!

Sincerely,

C. A. Culp

Major, USMC

Checklist

Part 1: Return by July 10, 2008

__Travel and Living Arrangements-Enclosure (6)

Part 2: Return by July 31, 2008

__Report of Medical History/DD Form 2492-Enclosure (4)

*College Program Students Only

__Privacy Act Statement/DD Form 2005-Enclosure (4)

__NROTC Student Medical Information Form/NROTC 6000/2-Enclosure (4)

__Medical Screening for Orientation Physical Readiness Training-Enclosure (4)

*College Program Students Only

__New Student Information/Database Information Sheets-Enclosure (7)

__Physical Training Uniform Sizing Form-Enclosure (8)

__Electronic Fund Transfer Information Sheet-Enclosure (9)

*Scholarship Students Only

__Foreign Language Screening Form-Enclosure (10)

Part 3: Before Freshman Orientation

__Contact the NROTC Unit if you need a ride from the airport

*1-888-8UIDAHO Ext. 6333

__Ensure DOBMERB physical is complete

*Scholarship Students Only

__Score PFT/PRT

PFT: Pull-ups___ Crunches___ 3mi Run time__:__

PRT: Push-ups___ Sit-ups___ 1.5mi Run time__:__

__Exercise to get into PFT/PRT standards-Enclosure (5)

Part 4: Bring to Freshman Orientation

__Letter from the Chief of Naval Education and Training (CNET)

* Scholarship Students Only

__Certified Copy of your birth certificate

__Proof of medical insurance

__Money for meals, haircuts and entertainment

__Running shoes and several pairs of plain white socks

__Proper athletic support attire (ie. Sports Bra or Jock Strap)

__Appropriate attire

*Dress slacks (Dockers or similar; khaki in color)

*Collared shirt (ties are encouraged)

*Dress shoes (well broken in)

*Belt

__Pen and note pad

Part 5: WSU Alive! Orientation

http://admittedstudend.wsu.edu

__Date:________

Part 6: Freshman Orientation

__Begins on August 17, 2009 at 7:00 A.M. in the Navy Building-Bldg. 77

Mail Forms To:

OC Branden Carpenter

University of Idaho NROTC

P.O. Box 441122

Moscow, Idaho 83844-1122

**If for some reason you cannot return the requested forms by their required date, contact Officer Candidate Branden Carpenter via phone at 1-888-8UIDAHO Ext. 6333, or via E-Mail at This e-mail address is being protected from spambots, you need JavaScript enabled to view it .

Medical Screening Forums

dd2808Med_Exam.pdf

Requirements for Physical Readiness Test / Physical Fitness Test

Physical Readiness Test (PRT) Requirements Navy Option

	Push Ups (2 min)	Sit Ups (2 min)	1.5 Mile Run (minutes)
Male
Outstanding (Max)	92	109	8:15
Good (Min)	51	62	11:00
Female
Outstanding (Max)	51	109	9:29
Good (Min)	24	62	13:30
Note: Also the Navy PRT requires all personnel to touch their toes in a sit and reach fashion to obtain a passing score.

A PRT performance in the “Good Low” category is the minimum requirement for a commission in the Navy. You are not required to perform at this level now, but you are expected to challenge yourself and demonstrate improvement in order to ultimately meet the “Good” standard.

Physical Fitness Test (PFT) Requirements Marine Options

Score	Pull Ups	Flexed Arm Hang (seconds)	Sit Ups	3.0 Mile Run (minutes)
Male
300 (Max)	20	N/A	100	18:00
Female
300 (Max)	N/A	70	100	21:00
Lower scores may be computed by deducting the following:
	5 points per pull up	2 points per second under	1 point per sit up	1 point for every 10 seconds over
Note: A 1st Class score is 225. A competitive score for Marine Option Midshipmen is 265.

As future Navy and Marine Corps Officers, you should perform above the minimum standards and we will work together in order to achieve these fitness goals.

Physical Training (PT) Schedule

(To be conducted 3-4 times per week)

1. Warm-Up

25, 4-Count Jumping Jacks

2. Stretching

2.1. Upper Body (15-20 seconds each)

Triceps (both arms, reach straight up then touch the center of your back)

Shoulders (both sides, bring arm across the chest and stretch in)

Chest (both sides, hold on to the wall & turn away to stretch with arm behind you)

Lower-back front (standing touch the floor with feet spread apart)

Lower-back (both sides, standing with feet apart reach toward each ankle)

2.2. Lower Body (15-20 seconds each)

Hamstrings 1 (seated, reach past your toes)

Hamstrings 2 (both legs, one leg in, one leg out reach past your toes)

Inner-thigh (soles of the feet together, back straight push down on legs with elbows)

Quadriceps (both legs, lay on one side and pull the heal of the opposite leg to your butt)

ITB (both sides, seated, one leg straight, place foot on the out side of the knee, place opposite elbow on upright knee and push to twist)

Calves (both legs, standing, keep one leg straight with heal flat on the ground and lean forward)

Shins (standing, flex ankle making a circle with your toe, 15-20 times each foot)

3. Calisthenics

3.1. Abs (20 repetitions each)

Half sit-ups (on back, feet flat on floor, arms across your chest and crunch up)

Toe touches (legs straight up, reach to touch your toes)

Abs stretch (on front, keep pelvis on the floor and push up, looking up, also roll to each side to stretch your obloquies)

Crunches (cross legs, keep them up & crunch)

Oblique crunches (place foot on the top of the other knee and crunch, touching elbow to knee)

Side sit-ups (on each side, knees together, raise your legs to your elbow)

Leg raises (on back, hands under your butt, legs straight, raise feet from 6” to 12” off floor)

Abs stretch (see previous explanation)

Flutter kicks (on back, hands under your butt, flutter kick on a 4 count)

Scissor kicks (on back, hands under your butt, feet 6” up, open and close legs on a 4 count)

Bicycle crunches (on back, hands touching ears, cycle opposite knee to elbow with legs from bent to straight

Reverse crunches (crunch position, lift butt off the floor touching knees to chest)

Leg Press (legs straight out in front arms at your side, bring legs to your chest using arms for balance, return to start position)

Leg extensions (legs straight out laying on your back, hands under your butt, bring legs in to your chest then extend them up to the sky, bring back down to your chest and straight out again)

3.2. Upper body (reps. 1-2-3-4-5-4-3-2-1 full set)

Regular push-ups (hands shoulder width apart)

Wide arm push-ups (hands slightly greater than shoulder width apart

Diamond push-ups (hands together, touching thumbs and index fingers, feet 6” apart)

Chin-ups (hands shoulder width apart)

4. Cardio (Pick one exercise each PT day)

4.1. Run/Jog (1.5 miles in 15 minutes or less)

4.2. Swim (500 yards in 12 minutes or less)

Navy ROTC