AusCelebs Forums

Had to go to BigW to get it and had to catch 4 freaking buses. The bus stop I got off on had a MacDonald’s right next to it.

Ahem, I'm guessing that would be the corner of Cross Rd. and Goodwood Rd. Naughty naughty! If so there were walkable sections of the trip.

Never mind feeling guilty about eating the burger, didn't it make you feel sick? I would have thought it'd be like eating meat after not having eaten it for ages. Gut wrenching.

Physical Fitness Standards for Entry to the ADF
General

Service in the Australian Defence Force (ADF) requires a high level of physical fitness. Unlike civilian employees, members of the ADF are required to carry out a wide range of arduous military duties (often in isolated and stressful circumstances) as well as the duties of their specialist role. You may also be required to perform these duties in an operational area or a war zone. Consequently, physical standards for entry into the ADF are high.

These high standards are set not just for the benefit of the ADF, but also to protect you and your future health and to avoid problems with any previous condition that may be aggravated by intense physical activities.

Physical Fitness Requirements

All applicants are to successfully pass a Pre-entry Fitness Assessment (PFA) before entry. This may be conducted on the day you complete your medical and aptitude tests, or on another day. The Recruiting Centre will advise you in advance so that you can bring running shoes, T-shirt, shorts, a towel and toiletries.

Army

The PFA for the Army consists of a shuttle run, push-ups and sit-ups.

The aim of the PFA is to determine if a potential recruit is at a sufficient level of fitness to safely commence training. This assessment must be passed. The required standards for the PFA are listed below:

Male Requirement: Push-Up: 15, Sit-Up: 45, Shuttle Run: 7.5.
Female Requirement: Push-Up: 8, Sit-Up: 45, Shuttle Run: 7.5.

Note: Army Reserve Specialist Service Officer applicants must pass a fitness assessment called the Basic Fitness Assessment (BFA). The BFA consists of a 2.4 km run/walk or 5km walk (only applicable to some members), push-ups and sit-ups. The standard required will be determined by your age.

Navy and Air Force

The PFA for Navy and Air Force entry consists of the shuttle run to a standard of 6.5.

The only exception is Navy Clearance Diver (CD) applicants, who must pass the PFA to the same standard as the Army Male Requirement: Push-Up: 15, Sit-Up: 45, Shuttle Run: 7.5.

The shuttle run consists of a series of 20 metre sprints. Each level of the test is composed of a number of sprints or "shuttles". As the test progresses, the time allowed for each shuttle reduces and has the effect of increasing the running speed necessary to complete the shuttle in the time allowed. The test begins at a speed just above a quick walking pace and increases to a full running speed by the time level 7.5 is reached. The test to level 7.5 involves 56 shuttles (that is, 1120 metres will be run), and takes approximately 6 minutes and 30 seconds to complete. The test is an indicator of individual aerobic capacity fitness.

Push-ups are a military push-up, where the toes and hands are in contact with the ground and the back is straight. The shoulders are lowered so that a 90-degree angle forms between the upper and lower arm at the elbow. The push-up style is the same for both male and female recruits.

Sit-ups are a military style sit-up. The feet are anchored and a 90-degree angle is formed between the upper and lower leg at the knee. The hands are run along the top of the upper leg and a sit-up is counted when the wrist reaches the kneecap. Hands are not used to pull the torso up but are to run freely up and down the legs.

Each Recruiting Unit has a video showing details of the PFA and the technique required for each test. Please ask the Careers Adviser to see the video.

Pre-enlistment Physical Training Program

Initial military training courses in the ADF require a high standard of physical fitness, and students who arrive at the initial training unit lacking physical fitness will experience considerable difficulty in training. Accordingly, this pre-course individual training program is displayed for your benefit.

Aim

The aim of this program is to give you guidance with regard to an exercise program, which will assist you to achieve a reasonable fitness level prior to commencing the initial military training course.

General

The main areas you should concentrate on are:

# running and walking endurance in shoes. (This training should be progressive. The training to start should be resistance free and as fitness increases increase the resistance).

# arm and shoulder strength;

# abdominal strength;

# back strength; and

# stretching exercises.

Safety Precautions

The following precautions should be noted prior to the commencement of any physical training program:

# If you are unfit, avoid weight-lifting, isometric exercises (where the muscles are tensed
but do not move) and heavy exercises using the arms, such as wood chopping and heavy shovelling.

# Do not hold your breath during exercise if you are unfit or have high blood pressure.

# Curb your drive to win if you are unfit. Unfortunate results have occurred when unfit members have overtaxed cardiovascular and muscular systems in the fierce desire to win or improve.

# Do not exercise immediately after eating.

# Do not exercise under temperature extremes. On very hot days, wait until the cool part of the evening.

# It is unwise to exercise vigorously with any form of fever or infection, including the common cold.

# If chest pain occurs during exercise, stop immediately and contact a doctor.

# Take precautions against injury as you start exercising after a long period of inactivity.

# Those who begin with swimming as an exercise should start on the less tiring breaststroke and side-stroke. The more strenuous Australian crawl and backstroke can cause injuries in those who are not fit. It is good practice to warm up with gentle arm swimming for one minute before each swimming work out.

# Avoid exercises which involve deep knee bends, forced flexing of the spine and arching of the back.

# If unable to exercise for two weeks or more for any reason, restart your program at a lower level.

# Do not over exert, particularly during the first weeks of the program. Twenty or thirty minutes of walking may be enough in some cases and walking provides an excellent start point.

# If your exercise leaves you unduly fatigued for 20 or more minutes after completion, then the work-out was too severe and/or too long.

# If you have not taken part in regular exercise, even for a short period of time, do not attempt to restart at the same level where you stopped.

# Starting at too high a level can not only be harmful; it can have discouraging results. Infrequently used muscles, tendons and joints can become painful with sudden activity and might cause you to return to your inactive ways.

# Warm up before an exercise program, and cool down after an exercise program.

# Do not exercise when taking medication, unless you have checked with a Medical Officer.

The most critical point to remember is that fitness must be achieved at a rate which does not threaten the health of the individual.

Principles of Training

The basic principles of training are summarised under four headings with the acronym FITT (Frequency, Intensity, Time and Type):

# Frequency (How Often?) In order to improve fitness a regular training program needs to be carried out. Three or four sessions per week are recommended to maintain fitness levels. In order to maintain a training effect, exercise must be continued on a regular basis.

# Intensity (How Hard ?) Because the heart rate increases, linearly with exercise effort, this is often used as a measure of the required intensity of exercise. The heart rate during exercise should be raised by approximately 60% to 70% of maximum heart rate.

Formula for calculating the training heart rate intensity is:

(1) Maximal Heart Rate = 220 - Age
= (220 - Age) x 0.60 (lower limit)
= (220 - Age) x 0.70 (upper limit)

A simple method of the safe upper limit is the ability to continue a conversation with a companion whilst running. The symptoms of over-exertion during exercise are tightness or pain in the chest, severe breathlessness, light headiness, loss of muscular control and nausea. Exercise must stop if any of these symptoms occur.

# Time (How Much ?) The minimum length of time of an exercise session is approximately 15 - 20 minutes at 60% - 70% intensity (how hard). It would be unwise for a beginner to exercise beyond 30 minutes at the intensity prescribed. Symptoms of overstress may begin to occur if session exceeds 45 minutes.

# Type. The type of activity will be determined by an individuals fitness level and specific strength and weaknesses. Aerobic activity needs to be carried out continuously at a sustained rate. These activities can be things like swimming, jogging, cycling or a brisk walk.

As fitness improves the level of activity must be increased. For progression or improvement to take place the preceding principles must be adhered too.

# Progression. As fitness improves the level of activity must be increased. For progression or improvement to take place, the preceding principles must be adhered to.

Physical Fitness

All ADF members are requried to complete a physical fitness assessment, at least annually and more frequently as required. These assessments involve tests of upper body and abdominal strength, and aerobic fitness. The information below refers to the minimum standard for the three Services, and there may be additional requirements or restrictions for certain avenues of entry or in relation to the age of the member undertaking the assessment.

The Navy refers to this assessment as the Royal Australian Navy Physical Fitness Test (RANPFT), and it consists of a 2.4 km run/walk or 5 km walk or 500 m swim; flexed arm hang or push-ups; and sit ups.

The Air Force refers to this assessment as the Physical Fitness Test (PFT), and it consists of a 2.4km run/walk or 5km walk; flexed arm hang; and sit ups.

The Army refers to this assessment as the Basic Fitness Assessment (BFA), and it consists of a 2.4km run/walk or 5km walk (only applicable to some members); push-ups; and sit-ups.

While every effort is made to ensure that the information on this page is correct, the Department of Defence does not warrant or represent that the information is free from errors or omissions, or that it is exhaustive. The Department of Defence further does not warrant or accept any liability in relation to the quality, operability or accuracy of the information.

The availability of each job varies, for information on current vacancies telephone 13 1901.

This page is current: 28/4/2005

Also, another gauge for your progress rather than just the absolute of weight - http://www.defencejobs.gov.au/careers_explorer/bmi.html

A Body Mass Index calculator.