Pre-Enlistment Fitness
To prepare yourself for the physical aspects of
recruit training you are strongly encouraged to commence and maintain a fitness program to ensure that you have an adequate level of physical fitness and muscle tone for all recruit training activities.
If you attempt to undertake recruit training with a less than
adequate standard of physical fitness, you risk letting yourself and
your team down. Those recruits who are physically prepared for their
training generally cope better with the physical and mental demands of
the course. Being physically fit significantly reduces the risk of
injury. Injuries are the most common causes for a recruit to be
suspended from training and back-coursed. Recruits can be discharged
from the Air Force for failing to meet the required physical fitness
standards within the prescribe time-frames of the course.
Your recruiting centre will assess your fitness using a sub-maximal
fitness evaluation. It will involve running to a cadence consisting of
a shuttle run (back and forth) over 20 metres, keeping up with a series
of beeps on a cassette. The timing of the beeps starts off slowly and
gradually gets faster, making it harder to keep up the required speed.
Once you achieve a pre-determined standard we will have a good
indication of your current aerobic fitness level and you will be able
to begin recruit training. If you cannot keep up with the required
cadence, you will be asked to stop and you will not begin recruit
training.
When you arrive at 1RTU you will be required to pass a Physical Fitness Test, which consists of the following:
- 2.4 km run
- flexed arm hang; see 3-page illustrated
Air Force flexed arm hang (120Kb)
-
unsupported sit-ups. An unsupported sit-up is one where the feet or
ankles are not held or anchored in any way; see 2-page illustrated
Air Force sit-up (140Kb).
|
2.4 km Run (min)
|
Flexed Arm Hang (sec)
|
Sit Ups (sec)
|
|
Male
|
Female
|
Male
|
Female
|
Male
|
Female
|
18 – 24
|
12
|
13
|
30
|
30
|
30
|
30
|
25 – 34
|
13
|
14
|
25
|
25
|
25
|
25
|
35 – 44
|
14
|
15
|
20
|
20
|
20
|
20
|
45 - 55
|
15
|
16
|
15
|
15
|
15
|
15
|
