2014
Women's Equality Day event highlights roles at work, home
Navy contractors begin drilling for two new ground water monitoring wells
Navy Region Hawaii - Storm Announcements
USS Denver Will Decommission After 46 Years of Service
Hawaii to welcome USS Preble and USS John Paul Jones
USS Lake Erie to depart for new homeport of San Diego
We're in this Together: One Suicide is One Too Many
Region 'Know Load' team helps Forest City residents
RIMPAC 2014 begins June 26
Impact of RIMPAC, balancing the benefits
USS Hopper assists successful missile intercept
Summer safety advice for RIMPAC participants
E komo mai means welcome
RIMPAC 2014 facts
Take care of Hawaii's environment during RIMPAC
USS North Carolina holds change of command
Welcome to our RIMPAC friends
USS Halsey (DDG 97) to Deploy to 7th Fleet Areas of Reponsibility
RIMPAC Sailors volunteer, learn about Native Hawaiian culture
Navy water consumers in Hawaii receive annual water quality report
Navy continues battle against coconut rhinoceros beetle
Visiting Sailors volunteer to clean historic Kalaeloa Heritage Park
Navy participates in public meeting on response to Red Hill fuel release
RIMPAC 2014 participants conduct sinking exercise
Ball cap wear policy to expand starting this September
Navy Region Hawaii sets Tropical Cyclone of Readiness Four
Navy Region Hawaii sets Tropical Cyclone Condition of Readiness Four
USS Lake Erie Visits Osaka
Navy in Hawaii combats sexual harassment, assault
USS Lake Erie completes western Pacific deployment
Wear testing begins for Lightweight Type I Navy Working Uniform
Navy releases name of Sailor who died June 8 at Maunalua Bay
Military urged to stay safe while enjoying summer activities
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Drinking Water Remains Safe after Red Hill Leak Reported
Three pinholes found in Red Hill's empty tank 5
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Forest City reinvests in military communities in Hawaii
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State, industry, port partners and U.S. military establish alternate port to enhance State of Hawaii's readiness
Theme of Hispanic Heritage Month emphasizes past, present, future
October is National Cyber Security Awareness Month
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Joint Base Pearl Harbor-Hickam hosts Women's Waterfront Symposium
Energy officials discusses Navy's future at summit
Hurricane season is still here - here comes Ana
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Pearl Harbor Day: Let us not forget
Base brings burner to beetle battle to help prevent spread
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Energy Action Month: Moving from brown to green
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Red Hill Fuel Facility is national strategic asset
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Alleged Hazardous Material Confiscated at JBPHH
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Drinking Water Remains Safe in Red Hill Vicinity
Vietnam Veteran Tim Guard to Be the Guest Speaker at Thursday's 'Pearl Harbor Colors' Ceremony
Navy Region and MIDPAC Change of Command set for Friday
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Red Hill Fuel Facility is a national strategic asset
'Pearl Harbor Colors' 70th anniversary of the end of WWII in the Pacific
Former POW Gerald Coffee to be guest speaker at Thursday's 'Pearl Harbor Colors' Ceremony
U.S. Navy signs EPA and state of Hawaii consent order
USS Preble to Return from Independent Deployment
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USS Theodore Roosevelt to arrive in Pearl Harbor Sunday
Navy invites Board of Water Supply to tour Red Hill
Chinese Navy Ships to visit Hawaii Sunday
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USS Chafee to return home from independent deployment
Chief of Naval Personnel visits Joint Base Pearl Harbor-Hickam
COLA Living Pattern Survey takes place from Feb. 1 to March 1
Civilian helicopter goes down in Pearl Harbor
CNRH Represents Navy at Hawaii Governor's Gold Star Proclamation Signing
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Navy's Red Hill Tanks Pass Tightness Testing, Show No Leaking
Naval Forces Visits Hawaii
Navy Continues Stakeholder Comms on Red Hill
Secretary of the Navy Visits Hawaii Sailors, Marines
Career information Center assists Pearl Harbor commands with retention awards
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Pearl Harbor Remembers the Battle of Midway
Native Oysters Making a Return to Pearl Harbor
Exercise Citadel Pacific 2019 taking place through June 28
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Hawaii hurricane season has begun
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Navy paves way forward on renewable energy
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Forged
Pearl Harbor Sailor Laid to Rest in Kansas After 78 Years
Joint services spread suicide prevention awareness
Loko Pa'aiau Fishpond Cleanup
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MEDIA ADVISORY: Red Hill Partners To Share Info With Public
USS Wayne E. Meyer Celebrates 10 Years
Hawaii-based Sailors Test Changes During Physical Fitness Assessment Study
JBPHH Hosts "Midway" Red-Carpet Premiere
COMSUBPAC AND UH Use Drone to Deliver Supplies to Submarine
2015
Pearl Harbor Colors honors African Americans
Hawaii commands garner CNO environmental awards
Sailors say farewells as USS Preble departs to western Pacific
Mayor, City Council promote sexual assault prevention
Navy commands in Hawaii garner top environmental awards
Pearl Harbor Colors celebrates Women's History Month
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NEX Earth Day Expo educates young minds about environment
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JROTC Joins Worldwide 5K Run
Pearl Harbor Plants Pinwheels for Child Abuse Prevention
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USS Chafee leaves on deployment
Leadership of two top military commands in Hawaii to change
Joint service ceremony marks anniversary of West Loch Disaster
Ogden relieves Collins as CO of USS Chung-Hoon
Teams work together to repair USS Arizona Memorial
Navy in Hawaii honors Vietnam veterans
Navy provides annual water reports to Navy water consumers in Hawaii
Student transition program makes sure military children feel welcome
U.S. Chamber of Commerce hosts 'Hiring Our Heroes'
Next Pearl Harbor Colors to highlight youth service
Sailors honor late Pearl Harbor survivor EMC Haag
Hawaii's history and military legacy perpetuated at regatta
Pearl Harbor Navy Exchange is one of 2014 Bingham Award winners
Navy Region Hawaii is conducting the command climate survey through July 31
Pearl Harbor Colors ceremony honors future service members, leaders
Tropical Depression Ela posed no threat, but is reminder
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USS Theodore Roosevelt visits Hawaii
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Pearl Harbor Colors ceremony honors Marine birthday
SECDEF Message: Celebrate the Holidays Safely
Veterans Day ceremony aboard Mighty Mo honors veterans
Navy makes strides toward energy efficiency in 2015
Japanese minister of defense visits USS Port Royal
Events to commemorate 74th anniversary of Pearl Harbor remembrance
McGinn tours Red Hill Fuel Facility during visit to Hawaii
Christmas Fire Safety
Pearl Harbor Remembrance to highlight 'Pathway to Reconciliation'
Ho`okele Magazine 2019

Hawaii-based Sailors Test Changes During Physical Fitness Assessment Study

191007-N-XG173-1126

10/18/19 02:11 PM

Story by Seaman Aja Jackson, Navy Public Affairs Support Element Detachment Hawaii 

JOINT BASE PEARL HARBOR-HICKAM - Ladies and gentlemen, it’s that time of the year again: physical fitness assessment season. As we’re surrounded by the unwavering dedication of command fitness leaders and the Sailors within each command, one can’t help but get in to the fitness spirit. On May 29, the former Chief of Naval Operations Adm. John Richardson visited Joint Base Pearl Harbor-Hickam and announced the addition of the 2-kilometer row cardio option and forearm plank that will replace the curl-up. On Oct. 7, Sailors gathered in the fitness center on base to commence the testing of the new workout metrics. 

The study consisted of three different days of exercise. Day one focused on introducing Sailors to the 2-kilometer row, practicing the correct rowing technique. On day two, the Sailors performed pushups, the forearm plank and the 12-minute bike assessment. Day three focused on pushups, the forearm plank and the second trial of the 2-kilometer row. A big focus during this study was how Sailors perform the new plank as opposed to the curl-ups. 

“The plank allows you to build that core strength,” said Lt. Cmdr. Melissa Laird, the work sponsor of the study from the 21st Century Sailor office. “It’s really a better test and better modality to assess that core strength than the curl-up is. It works on giving you good posture and it also has less chance of aggravating low back injuries which you can see with the curl-up.” 

Laird also said that adopting a new form of cardio within the PFA allows Sailors an alternative to the standard 1.5-mile run. The rower uses approximately 70% of the body’s musculature so it provides a good cardiovascular workout that is low impact. 

Sailors representing multiple commands volunteered to be the test subjects for this study. A seamless transition into adopting these two modalities for the PFA in the year 2020 is the end goal according to Laird. 

Mr. Jay Heaney, a research physiologist from the Naval Health Research Center and the principle investigator for the study, explained the process of gathering the information from the Sailors’ performance and how it will be applied to the new PFA. 

“We try to get as many people as we can within the age groups by gender,” said Heaney. “Then we look for what the norms are; what the high, medium and low scores are. From that, we will develop what the scoring metrics are for the different categories of the PFA.” 

Heaney said that the Navy is trying to put a bigger emphasis on physical fitness as ship- based Sailors are required to climb ladderways and do a lot of heavy lifting throughout their workday. 

“I volunteered because I wanted to see what the new PFA would look like,” said Cryptologic Technician (Interpretive) 3rd Class Amanda Zwiebel. “Not only to prepare myself but to prepare my peers and my command.” 

According to Heaney, at the end of the day, it is important that our service members have complete physical readiness. The addition of two new workouts to the PFA helps the U.S. Navy move in the right direction.

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