A pre-requisite for all Career Courses & Integrated elements in the RDF
Part I - Screening (BMI)
Screening ensures that the soldier is capable to undergo the IT tests. The BPEO will ensure that the soldier has been certified medically fit or enquire if there is any reason why they are unable to do the test. For example, because of a chronic injury or on medication. The soldier's sex, age, weight and height are taken and imported into a body fat monitor, which measure body mass index (BMI), the percentage of body fat. If your BMI is calculated > 28 the BPEO will conduct a skin fold measurement, using calipers may be used to verify the BMI measurements.
Screening Brief for Testing Officers: (Annex I, TI 05/07)
(1). Has every person here completed and passed their last Medical examination. Personnel over forty (40) years old must have passed their last medical within twelve (12) months.
(2). Does any person here have a limiting physical condition, disability or is in receipt of medication, i.e. Pain Killers or Antibiotics?
(3). If, for any reason a person feels that he/she cannot part-take in the DF Fitness Test, could you bring it to our attention as soon as possible.
From this screening, the BPEO can determine if the soldier is capable of completing Part 2. If he/she is unable to do so, the BPEO may conduct a health related fitness assessment, which can help the soldier to look at an exercise diet programme with a re-test in the future. Unit Comdrs & PTI's can assit soldiers to attain the required fitness levels to pass the test.
Part II - Local Muscluar Endurance
1 minute press-ups and sit-ups are measures of Muscular Strength and endurance and identify the components of fitness
1 Minute Press-Up Assessment
Grades
| 17-29
| 30-34
| 35-39
| 40-44
| 45-49
| >50
|
1
| >54
| >49
| >47
| >42
| >37
| >34
|
2
| 47-53
| 42-48
| 40-46
| 36-41
| 31-36
| 27-33
|
3
| 36-46
| 32-41
| 29-39
| 27-35
| 23-30
| 17-26
|
4
| 28-35
| 26-31
| 23-28
| 21-26
| 15-22
| 09-16
|
5
| 19-27
| 19-25
| 17-22
| 11-20
| 06-14
| 06-08
|
6
| <19
| <19
| <17
| <11
| <6
| <6
|
1 Minute Sit-Up Assessment
Grades
| 17-29
| 30-34
| 35-39
| 40-44
| 45-49
| >50
|
1
| >41
| >35
| >30
| >26
| >22
| >18
|
2
| 35-40
| 30-34
| 26-29
| 21-25
| 18-21
| 14-17
|
3
| 30-34
| 26-29
| 22-25
| 18-21
| 14-17
| 10-13
|
4
| 26-29
| 22-25
| 18-21
| 14-17
| 10-13
| 07-09
|
5
| 21-25
| 17-21
| 14-17
| 10-13
| 07-09
| 04-06
|
6
| <21
| <17
| <14
| <09
| <07
| <04
|
Cardio Vascular Endurance
The 3.2km (2 miles) run is a valid
measure of aerobic capacity for both males and females because it is
highly correlated with Vo2 max. Female times increase by 2mins.
Grades
| 17-29
| 30-34
| 35-39
| 40-44
| 45-49
| >50
|
1
| <12.35
| <13.42
| <13.48
| <15.00
| <16.01
| <18.00
|
2
| 12.36-13.35
| 13.43-14.41
| 13.49-14.47
| 15.01-15.58
| 16.02-17.00
| 18.01-19.30
|
3
| 13.36-14.36
| 14.42-15.41
| 14.48-15.47
| 15.59-16.58
| 17.01-18.00
| 19.31-20.30
|
4
| 14.37-15.30
| 15.42-16.42
| 15.48-17.10
| 16.59-18.00
| 18.01-19.00
| 20.31-21.30
|
5
| 15.31-16.30
| 16.43-17.42
| 17.11-17.48
| 18.01-19.00
| 19.01-20.00
| 21.31-22.30
|
6
| >16.31
| >17.43
| >17.49
| >19.01
| >20.01
| >22.31
|
Part III - Terrain Walk
10 km march over flat ground wearing combat dress (no headdress), carrying CEMO
Rucksack contains the following; Spare combat smock,Spare combat boots, Raingear, Helmet, Full waterbottle
Age
| 17-29
| 30-34
| 35-39
| 40-44
| 45-49
| >50
|
Time (mins)
| 93
| 99
| 105
| 111
| 117
| 120
|
Preparation Training Assistance
- 4 week Fitness RDF Training Programme here
- Fitness Test Wall Chart can be downloaded here
- A Sample Stretching programme here
- A Sample Interactive Training Video, courtesy of the British TA
- Movie Demo of IT Test Press-Up here
- Movie Demo of IT Test Sit-Up here
- A Sample Running Programme for various levels;