Fitness Testing and Training

Royal Air Force
1. Application Process
  1. The Selection Test
    1. This test is used to demonstrate the individual's capability to complete the 2.4km run, push ups and sit ups.
      1. 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
      2. Push ups carried out for 1 minute for Men between 17-29 is 20. For ladies between 17-29 is 10.
      3. Sit ups carried out for 1 minute for men between 17-29 is 35. For ladies between 17-29 it is 32.
    2. Pre-Joining Fitness test
      1. 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.
      2. 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.
2. Annually
  1. Annually the Royal Air Force will carry out a MSFT and a 2.4km run. To make sure you still are up to standard.
Police Force
1. Fitness Requirements
  1. In service
    1. VOT max maintain Level 3.4 to be successful.
    2. Dynamic push, pull test maintain strength of 34kg pull and 35kg push.
    3. Neither of these tests have different levels for males and females.
  2. Application
    1. VOT max must reach Level 5.4 for entry.
    2. Dynamic push pull test must pull 34kg and push 35kg for entry.
    3. Neither of these have different levels for males and females.
  3. In Training
    1. VOT max must maintain level of 5.4.
      1. Dynamic push, pull test is to maintain 34kg pull and 35kg push.
        Neither of these tests have different levels for males or females.
  4. Annually
    1. Everyone in the police has to do the Bleep Test to the standard Level of 5.4.
Royal Navy
1. Application process
  1. PJFT
    1. 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.
      1. 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.
      2. 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.
      3. 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.
      4. 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.
      5. 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.
2. PJST
  1. With your own kit jump in the pool , then swim 50 metres and climb out, unassisted in 4 minutes.
3. Pre-- Royal Navy Course
  1. 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.
    1. Female requirements - 14 minutes 29 seconds, Male requirements 12 minutes 16 seconds.
    2. 4km Squad run.
    3. Press ups within 1 minute
      1. Males should aim for 28 and Females should aim for 21.
    4. Sit ups for 1 minute
      1. Males should aim for 47 and Females should aim for 35.
  2. Squat thrusts
  3. Swimming Requirements
    1. 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.
4. Basic Training
  1. 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.
5. Annual
  1. 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.
Fire Service
1. Fitness Requirements when in service.
2. Fitness Requirements for application
  1. BleepTest
    1. Minimum Score- Level 8.8.
    2. SevevnPhysical Functional Tests
      1. 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
      2. 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.
      3. Ladder lift- This test involves lifting the weight of a ladder within a time limit. This will test upper and lower body strength.
      4. 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.
      5. 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.
      6. 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.
      7. 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.

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Fitness Testing and Training

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	Created by Abigail Beavis almost 7 years ago