Fit to lead Physical fitness training for potential RAF officers

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03 FIT TO LEAD PHYSICAL FITNESS TRAINING FOR POTENTIAL RAF OFFICERS

FITNESS IN THE ROYAL AIR FORCE

As an officer in the Royal Air Force youll be expected to lead from the front. In every aspect of your work, you will set the standard for the men and women under your command and this includes physical fitness. Life in the RAF is physically demanding not simply in terms of running long distances or lifting heavy weights, but making decisions in stressful situations and working effectively when you may be suffering from lack of sleep. Physical fitness not only enables you to keep your body going, it also keeps your mind sharp when the heat is on.

If youre not already fit, youll need to start training now; and if you are already fit, you cant rest on your laurels. Before youre allowed to start Initial Officer Training (IOT) you have to attend the Officers and Aircrew Selection Centre (OASC), which includes a fitness assessment. And the IOT course itself will make huge demands on your physical and mental stamina. This booklet tells you what to expect from both the OASC fitness assessment and the IOT course. It also contains advice on getting fit, including a six-week fitness programme which will bring you up to a minimum level of fitness.

TRAINING TIP You dont need expensive equipment or gym membership to get fit just a pair of well-fitting exercise trainers and the right attitude.

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THE FITNESS ASSESSMENT

To become an RAF officer, you must first attend OASC. This four-day selection process includes a fitness assessment to ensure that all personnel have a basic level of fitness. The first stage of the fitness assessment consists of completing as many 20-metre shuttle runs as you can at a steadily increasing speed. The pace is set by a series of electronic bleeps, and for this reason the assessment is often called the bleep test. You will then have to perform as many press-ups and sit-ups as you can in one minute. On the next page are the minimum standards for all aspects of the fitness assessment they are determined by your age and gender. Remember: this only represents the minimum standard we expect. IOT will push you far harder, so you should be aiming to beat these standards fairly easily.

TRAINING TIP The OASC fitness assessment only represents a base level of fitness. More will be expected of you once you join so dont stop training!

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SHUTTLE RUN MALE Age Score 1724 2529 30 34 9.10 8.10 8.03

FEMALE Age 1724 2529 30 34

Score 6.10 5.06 5.03

PRESS-UPS MALE Age Number (per minute) 1724 2529 30 34 SIT-UPS MALE Age 1724 2529 30 34 13 12 11

FEMALE Age 1724 2529 30 34

Number (per minute) 10 9 8

Number (per minute) 35 31 27

FEMALE Age 1724 2529 30 34

Number (per minute) 25 22 19

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WHAT HAPPENS AFTER THE FITNESS ASSESSMENT?

If you pass First of all, remember that the fitness assessment only represents the minimum standard. A lot more will be expected of you when you start IOT, so you should be looking to get even fitter. If you fail Physical fitness is one of the key qualities were looking for during OASC, so if you fail the fitness assessment it is highly unlikely that youll pass the course. However, if you are very close to the minimum standard and have excelled in other areas, we may give you the benefit of the doubt. But you will have to work on your fitness. Regardless of whether you pass or fail, your fitness training shouldnt stop. You will go to the RAF College Cranwell for a familiarisation visit eight weeks before your IOT course is due to start and take the fitness assessment again. If you fail at this stage, your Offer of Service may be withdrawn. The RAF fitness programme outlined in this booklet is an excellent way of improving your all-round fitness, so if youre looking to do well at both OASC and IOT, why not start now?

TRAINING TIP RAF officers are people who dont give up. Training can be tough, but keep going.

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FITNESS DURING IOT

Passing the OASC fitness assessment is just the start. IOT is a physically demanding course and we expect you to be fit before you start. There are two very good reasons for this: You are less likely to fail the course or have to repeat a stage The single largest reason for people failing during IOT is that they are not fit enough. If you arrive fit, youll help to ensure that this doesnt happen to you. Youll find the course easier If you are fit when you arrive, youll get more out of the course and give yourself the best possible chance of passing.

TRAINING TIP Set yourself clear, achievable fitness goals it will give you something to aim for.

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FITNESS GOALS
IOT will test you physically in ways youve probably never experienced. Youll be tested on arrival, and at various stages throughout the course if you fail to meet the standards we expect of you, youll have to repeat that stage of your training. The physical demands will become greater as the course progresses, so youll need to continually reassess your fitness level and set yourself new goals. But IOT isnt just an endless routine of timed runs and press-ups. Youll be following a demanding training programme, with long days and often very little sleep. Physical fitness is the best way of preparing your body (and mind) for this challenge. We dont expect superhuman strength or endurance on day one of the course. Were just looking for a basic level of fitness and a willingness to put in the required effort. We see fitness as a personal responsibility, so arriving in good shape will impress your training staff and demonstrate that you possess the self-motivation that we look for in our officers.

Looking back, I wish Id done more fitness training before I arrived at Cranwell it makes such a difference.

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I never thought of myself as a fitness kind of person before, but I really enjoyed it during IOT and Ive kept it up ever since.

THE DIFFERENT TYPES OF FITNESS

Fitness has many different components. The key ones for you are aerobic fitness, muscular endurance and flexibility. Aerobic How efficiently you can transport oxygen around your bloodstream effectively, how long you are able to continue exercising before fatigue sets in. Examples of aerobic exercise: running, cycling, swimming, rowing. Muscular endurance The power and endurance of your muscles, and their ability to work against resistance. Examples of muscular endurance exercises: press-ups, sit-ups, tricep dips, dorsal raises. Flexibility Your bodys suppleness and range of movement. Examples of flexibility exercises: stretching, yoga, gymnastics, martial arts. IOT will demand all these elements, so it is essential that your fitness programme incorporates both aerobic and muscular endurance elements, and that you warm up and cool down before and after exercising.
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The next 13 pages outline the RAF health and fitness programme. There is an effective combination of aerobic and muscular endurance exercises, a stretching programme and advice on diet and lifestyle. If you want to prepare for life in the RAF, its the perfect way to start.

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GETTING STARTED
One of the hardest parts of a fitness programme is getting started. But it neednt be proper preparation will ensure your fitness training is effective, safe and, above all, enjoyable. Here are some tips for getting off on the right foot: If youre planning to increase the amount of physical activity you do, talk to your doctor before you start. Dress to train: comfortable sports clothing will help you train more effectively and you should always put on something warm after exercising. Wear appropriate footwear a pair of running trainers will improve your performance and lessen the chance of injury. Drink plenty of water before, during and after exercising. If possible, try to run on grass rather than tarmac or concrete it isnt so hard on your joints. If you experience pain or sudden shortness of breath when training stop! See a doctor before exercising again.

TRAINING TIP Try finding someone to train with you can keep each other motivated.

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THE RAF FITNESS PROGRAMME

The following pages outline the official RAF fitness programme. Its been put together by RAF Physical Education staff and is specifically designed to prepare you for the rigours of training. The programme contains both aerobic and muscular endurance exercises, as well as flexibility advice, so it will quickly develop your all-round fitness. Its simple to follow and doesnt require any specialist equipment or gym membership. Weve also ensured that it isnt a massive time commitment, so you can fit it in around work or study. If you want to prepare yourself for IOT, there is no better way.

Its strange, at first you really dread fitness training, but by the time you get to the end of IOT because youve got so much fitter you find yourself really looking forward to it.
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WARMING UP AND COOLING DOWN

Before you do any form of exercise, it is vital that you warm up. This prepares your body for training and helps prevent injury. Start off with a gentle exercise that uses the whole body jogging or cycling is ideal. You should do this for about five minutes and it should leave you sweating slightly and breathing a little more heavily. Now that your muscles are warm and the blood is flowing, you can start stretching. This means taking your muscles beyond their normal range of movement. Some points to remember: Stretch gently, in a slow, controlled manner. Hold each stretch for 1020 seconds. Never bounce the stretch.

SIDES

SHOULDERS

CALF

HAMSTRINGS

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Cooling down Just as important as warming up, it is also vital that you cool down. To do this, simply follow the same programme as you did to warm up: a gentle exercise like jogging or cycling to loosen the muscles, and then complete the full stretching programme. This will help the body relax after training, help you feel less stiff and lessen the chance of cramp or injury.

Injuries and illness Dont exercise when injured or if you feel unwell you will only make matters worse. If you are able, try low-impact exercise like swimming or cycling. Remember: always warm up and cool down its the best way to prevent injury.

TRAINING TIP Make sure that you go to a sports shop to get a pair of trainers that are designed for exercise and fit you properly not fashion trainers.

QUADS

INNER THIGHS

GLUTEALS

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TRAINING ADVICE
Training intensity Throughout this fitness programme, you will see references to exercising at gentle, moderate and high intensity. This is to ensure a gradual progression in your training. Gentle Can breathe normally Moderate Hard enough to increase breathing but can still talk relatively normally High Heavier breathing, sweating, cannot talk easily Low-impact aerobic exercise One of the key components of this fitness programme is what we call low-impact aerobic exercise. This means fitness building exercises that dont put pressure on your joints (in the way that running will). These include: Cycling Swimming Rowing

TRAINING TIP If youre not sure how to do these exercises, ask a training instructor at your local leisure centre for help and guidance.

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THE RAF MUSCULAR ENDURANCE CIRCUIT

One of the core components of the RAF fitness programme is a circuit of muscular endurance exercises. Here are the exercises that make up the RAF muscular endurance circuit and the correct way to perform them.

PRESS-UPS

Position: lie face down with your feet together and toes on the floor. Put your hands in line with your shoulders, fingers facing forwards. Action: push up until your arms are straight, then lower your chest until it is 10 cm (4 inches) off the floor. Repeat. Alternative: put your knees on the ground keeping your back straight.

TRICEP DIPS

DORSAL RAISES

Position: sit in front of a bench, box or step about 30 cm (12 inches) high. Place your hands on the edge, with your fingers facing forwards. Keep your feet shoulder-width apart and your knees at 90 degrees. Action: starting with your elbows bent, push up until your arms are straight and then lower to the starting position. Repeat. Alternative: move your feet further away from the bench.

Position: lie face down with your feet together and your hands at the side of your head. DO NOT grip your hands. Action: raise your head and shoulders off the floor in a slow, controlled motion, then lower to the floor. Keep your feet on the floor. Repeat. Alternative: cross your hands behind your back.

STEP-UPS

SIT-UPS

Position: lie flat on your back with your chin on your chest and your knees at 90 degrees. Place your hands at the side of your head. Action: raise your head and shoulders until your elbows touch your knees, then return to the starting position. Repeat. DO NOT pull your head up with your hands. Alternative: put your hands on your thighs and slide them up to your knees.

Position: stand in front of a bench, box or step about 30 cm (12 inches) high. Action: step onto the bench with your left foot, then bring your right foot up to join it. Then step down with your left foot, and bring the right foot down to join it. Repeat. Alternative: do at running pace.

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THE RAF FITNESS PROGRAMME

The next six pages outline the six-week RAF fitness programme. If you follow this programme you will find your fitness improves dramatically. Each activity has a tick box so that you can record your progress.

WEEK ONE
Mon Fitness test (record your scores below): 1.5 mile run (2.4 km) in your best time As many press-ups as you can manage in 1 minute As many sit-ups as you can manage in 1 minute Tues Low-impact aerobic activity for 20 minutes at gentle intensity Weds 2 circuits: 15 tricep dips 20 sit-ups 7 press-ups 15 dorsal raises 25 step-ups Thurs Rest day Fri 20 minute run at moderate intensity Sat Repeat Wednesdays muscular endurance circuit Sun Rest day

TRAINING TIP Make a note of your fitness test results (Monday) you will take the test again at the end of the programme, so you can see how much youve improved.

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WEEK TWO
Mon 20 minute run at moderate intensity Tues Low-impact aerobic activity for 25 minutes at gentle intensity Weds 2 circuits: 17 tricep dips 23 sit-ups 8 press-ups 17 dorsal raises 27 step-ups Thurs Rest day Fri 20 minute run at moderate intensity Sat Repeat Wednesdays muscular endurance circuit Sun Rest day

Getting started on my fitness was definitely the hardest part, but before long I was actually really enjoying it.

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WEEK THREE
Mon 25 minute run at moderate intensity Tues Low-impact aerobic activity for 25 minutes at gentle intensity Weds 2 circuits: 19 tricep dips 26 sit-ups 9 press-ups 19 dorsal raises 29 step-ups Thurs Rest day Fri 25 minute run at moderate intensity Sat Repeat Wednesdays muscular endurance circuit Sun Rest day/swim

IOT tests you all the time not just physically, but mentally as well. The fitter you are, the better you are at handling the pressure.

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WEEK FOUR
Mon 20 minute run at moderate intensity Tues Low-impact aerobic activity for 30 minutes at gentle intensity Weds 2 circuits: 21 tricep dips 29 sit-ups 10 press-ups 21 dorsal raises 31 step-ups Thurs Rest day Fri 25 minute run at moderate intensity Sat Repeat Wednesdays muscular endurance circuit Sun Rest day/swim

TRAINING TIP Dont be tempted to cut corners when no one is watching youre only cheating yourself.

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WEEK FIVE
Mon 30 minute run at moderate to high intensity Tues Low-impact aerobic activity for 30 minutes at moderate intensity Weds 2 circuits: 23 tricep dips 32 sit-ups 11 press-ups 23 dorsal raises 33 step-ups Sun Rest day/swim Thurs Rest day Fri 30 minute run at moderate intensity Sat Repeat Wednesdays muscular endurance circuit

TRAINING TIP Dont let fitness become a chore find an exercise or sport that you enjoy and make it part of your weekly routine. Youll find you begin to look forward to it!

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WEEK SIX
Mon 30 minute run at moderate to high intensity Tues Low-impact aerobic activity for 30 minutes at moderate intensity Weds 3 circuits: 25 tricep dips 35 sit-ups 12 press-ups 25 dorsal raises 35 step-ups Thurs Rest day Fri 30 minute run at moderate to high intensity Sat Fitness test (record your scores below): 1.5 mile run (2.4 km) in your best time As many press-ups as you can manage in 1 minute As many sit-ups as you can manage in 1 minute Sun Rest day/swim

TRAINING TIP Fitness is progressive once youve reached a good standard, you need to keep training to stay at that level.

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A LIFESTYLE CHOICE
Exercise is a vital part of maintaining a healthy lifestyle, but it isnt enough on its own. Diet For an engine to run at its best, it needs the right fuel and the same is true of your body. Right fuel Carbohydrates such as potatoes, rice, bread and pasta will give your body the energy it needs. Protein foods like meat, fish and soya will help you build muscle. Fresh fruit and vegetables are good energy sources and also provide your body with essential vitamins and minerals. Wrong fuel Fatty foods (fast food, Indian and Chinese takeaways, chips) or foods with a lot of sugar (chocolate, sweets, fizzy drinks) can lead to weight gain, blocked arteries and high cholesterol. It will make it harder for you to exercise effectively and is also bad for you. Alcohol Try to limit your intake of alcohol especially before and after training. Exercise makes you dehydrated and alcohol increases this effect. Make sure you drink lots of water instead. Smoking Smoking is responsible for thousands of deaths every year. It causes approximately 30 per cent of all cancer deaths and is a major contributor to heart disease and breathing conditions. It also reduces your ability to exercise by damaging your lungs, making it harder for you to absorb oxygen. If you want a healthy tomorrow quit smoking today.

TRAINING TIP Eat healthily, but avoid eating just before you exercise.

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CONTACT INFORMATION
If you have any further questions, or want to know more about the OASC fitness assessment, please contact your local Armed Forces Careers Office. For more information about life in the Royal Air Force, or to find out about the range of careers on offer, visit raf.mod.uk/careers

The RAF vision An Air Force that: is trained and equipped to generate air power as a vital contribution to the security of the UK and as a force for good in the world; is proud of its heritage but modern and flexible; fosters professionalism and team spirit founded on commitment and self-discipline; and offers opportunity to all, a rewarding career and skills for life. Equal opportunities The RAF values every individuals unique contribution, irrespective of race, ethnic origin, religion, gender, sexual orientation or social background. However, for reasons of combat effectiveness, the RAF Regiment is open to men only.

PUB 771 Printed in the UK, 3/06

Prepared for the Royal Air Force by COI AIRF 270316

The information in this booklet was correct at the time of publication but may have changed since. Please check with our careers information staff for current details. Crown Copyright 2006