fitness testing and training

fitness testing and training

1. Army

   • Basic training
     • during basic training you will carry out two fitness test one when you start basic, PFT and one when you finish basic APFT both test are done on the scoring system and the key is to improve on your previous score showing progression
       • personal fitness test (PFT)
         • push ups
           • male ages- 17-21-, score- 35
           • females age 17-21 score- 13
         • sit ups
           • males 17-21 score 47
           • females age 17-31 score 43
         • 2 mile run
           • male age 17-21 2 mile run 16:36
           • female age 17-21 2 mile run 19:42
       • Advance Fitness test (APFT)
         • push ups
           • male age 17- 21 score 42
           • females age 17-42 score 19
         • sit ups
           • males age 17-21 score 53
           • females age 17- 21 score 53
         • 2 mile run
           • male age 17-21 score 15:54
           • females age 17-21 score 18:54
   • Bi Annual
     • 1.5mile run
       • 1.5 mile run this run is normally taken place around the base you're working at and because it is the bi annual fitness test it will be taken place by your sections PTI and compare to your pre joining and basic its a lot less formal ,
     • sit ups
       • sit ups. Arms across the shoulders knees together, 2 minutes
     • push ups
       • Push ups. feet slightly apart arms shoulder width apart and you have two minutes
         • females aged 20-29 must reach 15 push ups
         • males aged 20- 29 must reach 29 push ups in service
   • Pre joining fitness testing (two day assessment centre)
     • 1.5 mile run
       • when on assessment you will normally start with your 1.5mile run just to get it out of the way and this tends to be a lap round the base or around the fitness track
         • Parachute Regiment - Run Time 09.40 Infantry – Run Time 12.45 Royal Artillery, Armoured Corps, Royal Engineers, Household Cavalry – Run Time 13.15 Royal Signals, Army Air Corps, Royal Logistic Corps, Royal Electrical & Mechanical Engineers, Adjutant Generals Corps, Army Medical Services, Royal Army Veterinary Corps, Intelligence Corps, and Corps of Army Music – Run Time 14.00
     • static lift test
       • this is a progressingly harder event where you must lift power bags at a height of 1m45 with each bag getting heavier depending on regiment depends how heavy you have to lift
         • weight starting at 15kg ending at 40kg both men and women
     • Jerry can lift
       • Jerry can lift is a 150m course in which you must transport 2 Jerry cans which are filled with water weighing 20kg each and the goal is to finish the course in the shortest time
         • must complete course in less than two minutes and scored on how far you go

2. Royal marines

   • Pre-Joining Fitness Test (PJFT)
     • For the Royal Marines PJFT, you’ll need to complete two 2.4km runs on a treadmill that is set to a 2% incline. To pass you will need to do the first run in less than 12 minutes and 30 seconds. The second run will start after a one-minute break and will need to be completed in less than 10 minutes. This time is an absolute minimum requirement and the expectation is that you return the best time possible.
       • If you’re going to excel at the PJFT (and in your Basic Training), it’s critical that you get into the best physical condition. We’ve put together a training programme to get your fitness levels to what they should be.
   • Potential Royal Marines Course (PRMC)
     • day 1
       • Arrive at CTCRM, Lympstone on Tuesday afternoon along with your fellow candidates. You’ll receive a PRMC briefing, clothing and boots, before seeing the facilities that will be available during your training. You will then enjoy an evening meal as a group.
     • day 2
       • You will be instructed in basic drill techniques before completing your first physical test, which is a 4.8km run in two parts. You'll have to run the first 2.4km as a group in under 12 minutes and 30 seconds. Then you’ll run the second 2.4km as quickly as you can, with a minimum requirement of less than 10 minutes. This will be conducted outside, and you will have a one-minute break between each run.
       • VO2 Max (the ‘bleep test’): run between two lines, 20 metres apart, at a pace dictated by bleeps, beginning at level 1. Each level has shuttles at the same pace, with that pace getting quicker at the start of each new level. Level 11 is the minimum requirement, and failure to achieve this will result in withdrawal from the course. The more shuttles completed beyond Level 11, the more points are earned
       • Press ups: complete as many full press ups as possible in two minutes. 60 press ups will get you a maximum points. Each press up will be completed in time with audible bleeps to ensure the right level of muscle tension for each repetition
       • Sit ups: complete as many full sit ups as you can in two minutes. 85 sit ups will get you maximum points. Like the press ups, these will also be completed in time with bleeps
       • Overhand grasp pull ups: carried out on a wooden beam, your target should be a minimum of eight quality pull ups. 16 pull ups will get you maximum points. You will need to do the pull ups to bleeps for both the upward and downward movements to make sure you are moving correctly and not using momentum to help you. Any less than three is an automatic fail, and candidates are expected to continue to their own personal limit
     • day 3
       • A confidence test on the Tarzan Assault Course: This involves climbing ladders, moving across ropes and negotiating obstacles up to 30 feet off the ground
       • An induction and run through the bottom field assault course: This will also include team games and other arduous physical activities designed to test your motivation and determination. Listen and watch the instructor’s demonstrations carefully as it will save you time and reduce the risk of injury
       • An endurance course: This is the last physical test, lasting about 90 minutes and covering over 2.5 miles of cross-country ground in Woodbury Common (four miles from CTCRM). You will tackle tunnels and water obstacles, including the ‘sheep dip’ (submerged tunnel), and a number of determination tests. Finally you will do a “Hare and Hounds” where you must keep pace with one of the course instructors for a mile, before going on a steady run back to CTCRM through four miles of country lanes. The endurance course will test your dedication. We will expect you to keep going while staying positive, despite being wet, cold and tired After your endurance course you will collect all the field equipment you need to spend the night out in field conditions This over-night exercise will give you the chance to experience a side of recruit life that is less about fitness. You will work as a team to prepare food and shelter, and look after yourself and your equipment.
   • phase 3 : commando course
     • The endurance course: You will work your way through two miles of tunnels, pools, streams, bogs and woods, then run four miles back to camp where you will need to achieve six out of ten in a shooting test.
     • The nine-mile speed march: You need to complete this in 90 minutes, while carrying your equipment and rifle.
     • The Tarzan assault course: This is an aerial assault course which needs to be completed in 13 minutes, while carrying your equipment and rifle.
     • The 30-mile march: This is a march across Dartmoor, which you will need to complete in less than eight hours, carrying your equipment and a rifle.

3. police

   • pre entry
     • dynamic strength test nvolves performing 5 seated chest presses and 5 seated back pulls on a piece of equipment called a "dyno". The average force of the 5 pushes/pulls will be your recorded score. During this element you will have the opportunity to perform 3 practice pull/pushes immediately followed by your 5 recorded attempts.
       • Pull - 35kg Push - 34kg
     • MSFT This element involves running to & fro along a 15 metre track to a series of audible beeps. The beeps, during the course of the test get progressively faster. You will need to have reached each side of the track before the next beep sounds.
       • Pass: Run to level 5.4 (Approximately 3 1/2 minute)
   • during training
     • once in training the police do not under go any fitness tests however they do take part in one a week fitness sessions and are advised to carry on a high level of training
   • in service
     • police take part in an annual MSFT (bleep test) and they must reach 5.4 to pass and this is it for there annual fitness testing

4. fire service

   • selection process
     • ladder climb
       • This is a test of confidence whilst working at height. Candidates must demonstrate the correct ‘leg lock’ at ground level before commencing the test. Wearing full Personal Protective Equipment (PPE), including a harness, candidates must ascend a fully extended 13.5 metre ladder to approximately second storey height and demonstrate a ‘leg lock’. The candidate will then be required to lean back with arms outstretched and describe a symbol shown on the floor. The candidate will then descend.
     • casualty evacuation
       • This is a test of lower and upper body strength. Candidates in full PPE will be required to drag a 55kg casualty walking backwards (guided by an assessor) around a 30-metre course.
     • ladder lift/ lower simulation
       • This is a test of upper and lower body strength. Candidates in full PPE will be required to raise a bar 75 cm off the ground to a height of 182cm and back down to the 75 cm support. The weight of the bar at the lifting point will start at 5kg. The maximum load to be added is 15kg.
     • enclosed spaces
       • This is a test of confidence, agility and possible claustrophobia whilst working in an enclosed space. Candidates in full PPE and wearing a Breathing Apparatus facemask will be required to negotiate a measured crawlway within a set time. Half the route will be with clear vision and the other half with obscured vision. You will be required to perform specific tasks during this test.
     • equipment assembly
       • This is a test of manual dexterity. Candidates will be required to assemble and disassemble an item of equipment and follow the colour coded diagrams provided.
     • equipment carry
       • This is a test of aerobic fitness, muscular strength and stamina. Candidates will be required to: Drag a hose reel from an appliance for 25 metres, then jog back 25 metres Pick up and carry 2 coiled 70 mm hoses for 100 metres Carry 1 coiled 70 mm hose at chest height for 25 metres, and then jog back 75 metres Pick up and carry a 2.4 metre suction hose and basket strainer for 100 metres, then jog back 100 metres Pick up and carry a simulated ‘Light Portable Pump’ for 100 metres (weighing approximately 30kgs).

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