FITNESS IN THE RAF

As you are aware you have to be physically fit to serve in the RAF. There are a
number of fitness tests you must pass.

You should be working on your fitness already; if you havent, you need to start now,
so what can you do?

Look on the internet for a training programme. There are plenty available. Use your
phone apps or computer programmes to track your progress. There are even free
training programmes available to download. Ensure that they are varied and
encompass both aerobic and muscular endurance elements.

Train with a friend or family member; it is easy to lose motivation on your own,
especially in poor weather.

Variation is the key. We test your running, press-ups and sit-ups, but you need to be
working on your overall core fitness including cardiovascular, strength and stamina.

The fitter you can be before your initial training, the more prepared you will be to take
on the physical and mental challenges of military life.

PRE-JOINING FITNESS TEST (Airmen Roles)

The first time you will be tested on your fitness is at the Pre-Joining Fitness Test.
This is undertaken at a local Nuffield Health Fitness Centre and consists of a 2.4km
run on a treadmill, press-ups and sit-ups.

2.4KM RUN (Airmen Roles)

You will need to practice for the test and ensure that you can run at the required
speed on the treadmill to reach the necessary level for your age. The following table
shows the minimum average speed you need to run at to complete the 2.4kms in the
required time for your age. Please use this as a guide but make sure you build up to
this level, particularly if you have not run on a treadmill before. If you are concerned
with this element of the test then please speak to a fitness instructor at Nuffield
Health or to a recruiter at your local Armed Forces Careers Office.
 Pre-Joining Fitness Test (Airmen Roles)

MALES
AGE 2.4km Run Average Speed of
100% RAFFT Treadmill
Pass
15-16 11.39 12.7 km/ph
17-29 11.11 13.1 km/ph
30-34 11.36 12.7 km/ph
35-39 12.00 12.0 km/ph
40-44 12.26 11.75 km/ph
FEMALES
AGE 2.4km Run Average Speed of
100% RAFFT Treadmill
Pass
15-16 13.54 10.7 km/ph
17-29 13.23 10.9 km/ph
30-34 13.47 10.7km/ph
35-39 14.13 10.2 km/ph
40-44 14.48 9.95 km/ph

Gunner Pre-Joining Fitness Test (Airmen Role)

For Gunner applicants, the following level must be achieved for all ages.

Gunners
AGE 2.4km Run Average Speed of
100% RAFFT Treadmill
Pass
All 11.11 13.1 km/ph
ages

PROTOCOLS PRESS-UP TEST (Airmen & Officer Roles)

Introduction. The aim of the press-up test is to measure the strength and
endurance of the upper body. Press-ups are performed for a maximum duration
of one minute, or until the individual stops (knees touch the floor) or
continually fails to perform the press-up using the correct form.

Correct Form. The press-ups are to be completed using the correct form, otherwise
they will not be counted. The correct form is as follows:

Set Up Position. The subject lies flat on their stomach with their legs straight
and feet not more than 30cm apart. Their hands (or fists) are to be positioned
in a comfortable position, slightly wider than shoulder width apart and in line
with the shoulders. Press-ups are to be conducted on a flat surface.
 Start/Finish Position. Keeping the head in a neutral position, the subject is to
raise the body by straightening their arms, ensuring the back is kept straight
with the feet acting as a pivot. The elbows are to be locked at the highest
point; this is the start/finish position. See Figure 1 & 2.

Figure 1. Figure 2.

Action. The body is lowered by bending the elbows until the upper arms are
parallel (90o) to the floor, making contact with the instructors/partners fist (this
is the down position). The body is to be kept straight throughout the exercise.
See Figure 3 & 4.

Figure 3. Figure 4.

Instructors/Partners. Instructors/partners are to lie in front1 of the participant

and place their elbow on the floor or mat so that their fist is touching the lower
part of the participants shoulder when the participant is in the down position.
This is when the participants upper arm is parallel to the floor. The
instructors/partners fist should then stay in this position throughout the
duration of the test.

Resting. Participants may rest (if required) but only in the start/finish position,
with the arms extended fully and the back and legs kept straight. If the
participants knee(s) touch the floor at any time during the test, no additional
repetitions are to be counted and the participant will be told to stop.

PROTOCOLS SIT-UP TEST (Airmen & Officer Roles)

1
In Figures 2 & 4 the instructors position is to the side in order to allow the press-up to be viewed
from the front.
Introduction. The aim of the sit-up test is to measure the strength and endurance of
the abdominal muscles. The sit-ups are to be performed for a maximum
duration of one minute, or until the individual stops or continually fails to
perform the sit-up using the correct form.

Correct Form. The sit-ups are to be completed using the correct form, otherwise
they will not be counted. The correct form is as follows:

Set Up/Start Position. The participant lies on a mat with the knees bent to
approximately 90 degrees and feet approximately 30 cm apart. Feet, back
and shoulder blades should be flat on the mat. The hands are placed on the
temples of the head (not behind) and must be maintained in this position
throughout the test. See Figure 5.

Figure 5.

Finish Position. Both elbows touching the tops of the knees. See Figure 6.

Figure 6.

Action. The sit-up is initiated by curling the trunk up, so that both elbows
touch the top of the knees. The trunk is then lowered in a controlled manner,
so that the back and shoulder blades touch the mat, back in the start position.
Participants are not to bounce off the mat at any time during the test.

Instructors/Partners. Instructors/Partners are to ensure that the participant's

feet are secured for the duration of the test to stop rocking, stabilise the lower
body and to ensure that the feet remain in contact with the mat. Participants
should be asked as to how they wish their feet to be secured (held, knelt-on or
stood-on).

Resting. Participants may rest (if required) but only in the start position.
PRESS-UP AND SIT-UP STANDARDS (Airmen & Officer Roles)
The following table shows the standards required for both press-ups and sit-ups:

MALES
AGE Press-Ups Sit-Ups
100% RAFFT Pass 100% RAFFT Pass
15-16 20 35
17-29 20 35
30-34 19 32
35-39 18 29
40-44 17 26
FEMALES
AGE Press-Ups Sit-Ups
100% RAFFT Pass 100% RAFFT Pass
15-16 10 32
17-29 10 32
30-34 9 29
35-39 8 26
40-44 7 23

GUNNER PRESS-UPS AND SIT-UPS (Airmen Role)

For Gunner applicants, the following level must be achieved for all ages.

Gunners
AGE Press-Ups Sit-Ups
100% RAFFT Pass 100% RAFFT Pass
17-29 20 35

MULTI-STAGE FITNESS TEST (MSFT) (Airmen & Officer Roles)

Later in the selection process you will be required to complete a second fitness test
consisting of a MSFT, press-ups and sit-ups. Although there are similarities in
physical fitness requirements between the pre-joining fitness test and the MSFT, they
are different disciplines and therefore you should train hard to ensure you are at the
right level of fitness to pass each test comfortably.

Practice the MSFT (Bleep test) over the 20 metre distance on which you will be
tested. Regularly do the test, record your level and keep training. Not only will this
prepare you for military life it will give you good insight into your progress.

PROTOCOLS MSFT (Airmen & Officer Roles)

The aim of the MSFT is to measure an individuals aerobic fitness, thus predicting a
score of aerobic capacity. The subject must run between two lines/markers set
exactly 20 metres (m) apart. The subject must keep up with a series of pre-recorded
bleeps played on a CD recording. The interval between each bleep remains
consistent per level (each level lasts for 1 minute) and initially starts off very slowly
(brisk walking pace) but progressively increases in speed every minute. The subject
continues running until they reach the set standard or when they can no longer
maintain the required pace. Standards required are as follows:

MSFT

MALES
AGE MSFT LEVEL Press-Ups Sit-Ups
100% RAFFT 100% RAFFT 100% RAFFT
Pass Pass Pass
15-16 9.03 20 35
17-29 9.10 20 35
30-34 9.04 19 32
35-39 8.09 18 29
40-44 8.03 17 26
FEMALES
AGE MSFT LEVEL Press-Ups Sit-Ups
100% RAFFT 100% RAFFT 100% RAFFT
Pass Pass Pass
15-16 6.07 10 32
17-29 7.02 10 32
30-34 6.08 9 29
35-39 6.04 8 26
40-44 5.08 7 23

The multi stage fitness test is available to be downloaded at;

https://www.raf.mod/recruitment/how-to-apply/eligibility-check/

By selecting your specific application trade or branch, the website will also provide
you with the specific fitness requirement for your role.

Write the information down and take ownership of it.

Fitness testing for you

My Branch and trade:

My Fitness standards: