comdtinst m16114.32c - U.S. Coast Guard

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Part 4 – Training Chapter 4 – Qualification D.4. Abdominal and Trunk Strength Table 4-11 Sit-Ups On e Minute Sit -Ups Step Procedure Perform as many correct sit- 1 Lie on back, b end knees, place heels flat on floor ups as possible in one minute. about 18 inches away from buttocks, and keep fingers loosely on side of head. Hands may not come off of side of head for sit-up to count. NOTE Feet may be anchored. 2 In the up position, elbows will touch the knees, then return so that both shoulder blades are touching the deck. 3 The buttocks should never leave the deck. NOTE Any resting should be in the up position. 4-74
Part 4– Training Chapter 4 – Qualification D.5. Endurance 1.5 Mile Run/Walk Step Procedure For the endurance qualification, an individual will be required to run/walk 1.5 miles or perform a 12- minute swim. The run / walk may be completed on a pre- course or on a mapped treadmill. 1 Refrain from smoking or eating for 2 hours prior to this test. 2 Warm up and stretch sufficiently. 3 Run or walk 1.5 miles in the required amount of time for the appropriate age bracket. 4 If possible, receive pacing assistance, either by having a trained pacer run alongside or by calling out lap times during the test. 5 Be forewarned not to start out too fast and not to run to complete exhaustion during the test. 6 At the end of the test, walk for an additional 5 minutes to aid in recovery. Table 4-12 1.5 Mile Run/Walk 12 Minute Swim Step Procedure The 12-minute swim is an alternative method to fulfill the endurance qualification. 1 Warm up and stretch sufficiently. 2 Swim the required distance for the appropriate age bracket in 12 minutes. 3 Use whichever stroke desired and rest as necessary. Table 4-13 12 Minute Swim 4-75
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U.S. Coast Guard Boat Operations an
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COMDTINST M16114.32C Commandant Uni
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COMDTINST M16114.32C pp. Auxiliary
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COMDTINST M16114.32C Record of Chan
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Part 2 - Operations and Missions CH
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Part 3 - Station Operations CHAPTER
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Part 3 - Station Operations CHAPTER
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Part 3 - Aids to Navigation Team Op
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Part 4- Training Chapter 1 - Traini
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Appendix A - Unit and RFO Aids to N
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Appendix B - Department of Defense
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Appendix B - Department of Defense
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Appendix C - Glossary APPENDIX C Gl
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Appendix C - Glossary Certain Dange
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Appendix C - Glossary Engineering C
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Appendix C - Glossary Night Non-Com
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Appendix D - Acronyms APPENDIX D Ac
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Appendix D - Acronyms ACRONYM DOG D
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Appendix D - Acronyms ACRONYM PMS P
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Index Index Aids to Navigation Team
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