Fitness Testing and Training

Fitness Testing and Training

1. Royal Air Force

   • Application Process
     • The Selection Test
       • This test is used to demonstrate the individual's capability to complete the 2.4km run, push ups and sit ups.
         • The 2.4 run should be carried out at the time limit for your age. For example men at the age of 17-29 should be getting a time of 11:11 minutes. Ladies between 17-29 should be getting a time of 13:23
         • Push ups carried out for 1 minute for Men between 17-29 is 20. For ladies between 17-29 is 10.
         • Sit ups carried out for 1 minute for men between 17-29 is 35. For ladies between 17-29 it is 32.
       • Pre-Joining Fitness test
         • This test requires candidates to meet a higher standard of fitness. This includes strength and Endurance.
           • Males and females need to carry out a 2.4km run.
             • Males need to achieve 11.39 minutes if they are between the age of 17-29.
             • Females need to achieve 13.23 minutes if they between the age of 17-29
           • Males and Females need to achieve a certain amount of push ups in 1 minute.
             • Males between 17-29 need to achieve 20.
         • The Pre-recruit Training Course
           • The pre recruit training course includes press ups and sit ups, as well as a multi stage aerobic fitness test over three days.
             • Multi stage fitness test
               • Males aged 17-29 should get Level 9.1
               • Females aged 17-29 should get Level 7.2
               • Press ups and Sit ups for 1 minute
                 • Males aged 17-29 should get 20 press ups and 35 sit ups.
                 • Females aged 17-29 should get 10 press ups and 32 sit ups.
   • Annually
     • Annually the Royal Air Force will carry out a MSFT and a 2.4km run. To make sure you still are up to standard.

2. Police Force

   • Fitness Requirements
     • In service
       • VOT max maintain Level 3.4 to be successful.
       • Dynamic push, pull test maintain strength of 34kg pull and 35kg push.
       • Neither of these tests have different levels for males and females.
     • Application
       • VOT max must reach Level 5.4 for entry.
       • Dynamic push pull test must pull 34kg and push 35kg for entry.
       • Neither of these have different levels for males and females.
     • In Training
       • VOT max must maintain level of 5.4.
         • Dynamic push, pull test is to maintain 34kg pull and 35kg push.
           • Neither of these tests have different levels for males or females.
     • Annually
       • Everyone in the police has to do the Bleep Test to the standard Level of 5.4.

3. Royal Navy

   • Application process
     • PJFT
       • for your PJFT you'll need to complete a 2.4km run on a treadmill. Where you are expected to push yourself, to produce your best effort.
         • Requirements for Men aged 35-40
           • Time to aim for: 10 minutes 32 seconds, satisfactory time 11 minutes 51 seconds, minimum entry time 12 minutes 23 seconds.
         • Requirements for Men aged 30-34
           • Time to aim for: 10 minutes 32 seconds, Satisfactory time: 11 minutes 51 seconds, Minimum time: 11 minutes 58 seconds.
         • Requirements for Men aged 26-29.
           • Time to aim for : 10 minutes 9 seconds, Satisfactory time: 11 minutes 25 seconds, Minimum entry time 11 minutes 33 seconds.
         • Requirements for Men aged 15-25
           • Time to aim for: 9 minutes 48 seconds, Satisfactory time: 11 minutes 2 seconds, Minimum time: 11 minutes 9 seconds.
         • Requirements for Females aged 15-25
           • Time to aim for: 11 minutes 35 seconds, Satisfactory time: 13 minutes 2 seconds, Minimum entry: 13 minutes 10 seconds.
           • Requirements for Females aged 26-29
             • Time to aim for: 11 minutes 59 seconds, Satisfactory time: 13 minutes 29 seconds, Minimum to pass: 13 minutes 37 seconds.
             • Requirements for Females aged 30-34
               • Time to aim for 12 minutes 34 seconds, Satisfactory time: 13 minutes 57 seconds, Minimum time: 14 minutes 5 seconds.
             • Requirements for Females aged 35-40
               • Time to aim for: 11 minutes 24 seconds, Satisfactory time: 12 minutes 57 seconds, Minimum time: 14 minutes 33 seconds.
   • PJST
     • With your own kit jump in the pool , then swim 50 metres and climb out, unassisted in 4 minutes.
   • Pre-- Royal Navy Course
     • You will need to complete a 2.4km run on a local road, within a specific time. The first run is a group run, followed by an individual run that needs to be completed in the best time you can possibly run.
       • Female requirements - 14 minutes 29 seconds, Male requirements 12 minutes 16 seconds.
       • 4km Squad run.
       • Press ups within 1 minute
         • Males should aim for 28 and Females should aim for 21.
       • Sit ups for 1 minute
         • Males should aim for 47 and Females should aim for 35.
     • Squat thrusts
     • Swimming Requirements
       • First of all you will do a 50m swim, aiming to get a time of 2 minutes 30 seconds. Then jump of a 3m board, a series of swim circuits. Treading water for 2 minutes 30 seconds.
   • Basic Training
     • You will undertake a 10 week training programme, with a series of physical tests , that if passed will prepare you for the start of your Royal Navy career. Then you will be given a date for your ACFO, who will also arrange your travel. This information will be provided at least 28 days , to give you a chance to make any nessary arragments.
   • Annual
     • In the Royal Navy you will have to do an annual fitness test. This includes the bleep test , 2.4km run a 2x20kg power bag carry, which will be carried over 4 shuttles of 15m. Lowering and picking up the bag every 15m.

4. Fire Service

   • Fitness Requirements when in service.
   • Fitness Requirements for application
     • BleepTest
       • Minimum Score- Level 8.8.
       • SevevnPhysical Functional Tests
         • Ladder Climb- This is a test of confidence whislt working at height. Candidates must demonstrate the correct "leg lock" at ground level before commencing the test. Wearing full personnel protective equipment (PPE). Including a harness candidates must assend a fully extended 13.5 metre ladder to approximately second
         • Equipment assembly- The aims to test the ability of a candidate to comprehend and follow instructions. The candidate will be asked to assemble and dissemble a piece of equipment following a series of diagrams within a given time frame.
         • Ladder lift- This test involves lifting the weight of a ladder within a time limit. This will test upper and lower body strength.
         • Causality evacuation- This will involve a simulated rescue of a causality from an open space. This test involves upper and lower body strength and stamina.
         • Enclosed Space- This involves negotiating through a measured crawl way wearing a breathing apparatus set, including face mask. Half the route will be with clear vision , the other half with obscured vision. You will also be required to perform tasks during the test.
         • Ladder extension- Using a simulated ladder device candidates will need demonstrate the ability to extend and lower a ladder safely and under control. This tests upper body strength, grip strength and coordination.
         • Equipment Carry - A variety of equipment will need to be carried to a fire and rescue scene within a specific time limit. This tets aerobic fitness, muscular strength and stamina.