Fighting Fit

The RAF is always on the move. Whether we’re operating in combat zones or on peaceful missions, we have to be ready for anything. So if a recruit wants to wear the RAF uniform, they need to be physically fit. Being fit is about more than being able to run long distances or lift heavy weights. It’s about being able to work effectively when you’re tired and to think clearly in stressful situations – and when they join the RAF, they’ll be expected to do both. If the recruit is not already fit, they’ll need to start now – because before they’re accepted into the RAF, they’ll have to pass the Pre-Joining Fitness Test (PJFT). And once they’ve passed the test, they’ll need to stay fit in order to do well in recruit training. Additional information can be found at http://www.raf.mod.uk/careers/nextsteps/airmen_airwomen_pjft.cfm

Pre-Joining Fitness Test

All potential recruits must achieve the required standard on the PJFT. This is due to ensure that everyone has at least a basic level of health-related physical fitness.
Your local AFCO will instruct the potential recruit to book an appointment at a local fitness centre where they will run 1.5 miles (2.4km) on a treadmill, watched by a fitness instructor, who will record your score and send the results to the AFCO.
You have to complete the run within the time limit for your age and gender:

Pre-Test Instructions

Wear proper training kit

Training Tip – They need to make sure they go to a sports shop to get a pair of trainers that are designed for exercise and fit them properly – not fashion trainers.
To take the test, they will need to bring a pair of proper exercise trainers, socks, shorts/tracksuit bottoms and a t-shirt.

Preparation

Don’t:

• Drink caffeinated drinks, eat or smoke for at least 2 hours before the test;
• Do any strenuous exercise for at least six hours before the test; or
• Drink alcohol for at least 12 hours before the test.

Training Tip - Get fit before taking the PJFT. They will be more likely to achieve the standard.

What happens if I pass the PJFT?
Your AFCO will write to you to give you the good news. At this stage, you will also be told what date your recruit training at RAF Halton will start. Your RAF career is beginning.

What happens if I fail to achieve the standard?
You can’t join the RAF without passing the PJFT. But don’t panic – this isn’t necessarily the end of the road. You’ll be given time to go away and work on your fitness. You can’t join the RAF without achieving the PJFT standard. But don’t panic – this isn’t necessarily the end of the road. You’ll be given time to go away and work on your fitness, and we hope that you’ll come back and pass the next time. The RAF will pay for you to take the test one more time. After that, you can still take the test but you will have to pay for it yourself, but you have to wait 12 months to do it.

Training Tip – The RAF is looking for people who don’t give up. Training can be tough, but keep going.

Building on fitness
Our recruit training programme is built on fitness, so the fitter they are at the start, the better they will perform – and the easier they will find training. Their level of fitness could mean the difference between success and failure.

Fitness goals

Recruit training will test them physically in ways they have probably never experienced. They’ll have to pass routine fitness tests in order to progress to the next stage of your training. The physical demands will become harder as the course progresses, so they’ll need to continually reassess their fitness level and set new goals.

But recruit training isn’t just an endless routine of timed runs and press-ups. They’ll be following a demanding training programme, with long days and often very little sleep. Physical fitness is the best way of preparing their body (and mind) for this challenge.
We don’t expect superhuman strength or endurance on day one of the training course. We’re just looking for a basic level of fitness and willingness to put in the required effort. We see fitness as a personal responsibility, so arriving in good shape will demonstrate that they possess the self-motivation that we look for in our personnel.

Training Tip – Set clear, achievable fitness goals – it will give something to aim for.

Different types of fitness

Fitness has many different components. The key ones for you are aerobic fitness, muscular endurance and flexibility.

Aerobic fitness
How efficiently oxygen is transported around the bloodstream – effectively, how long an indiciual can continue exercising before fatigue sets in.
Examples of aerobic exercise: running, cycling, swimming, rowing.

Muscular endurance:
The power and endurance of muscles, and their ability to work against resistance.
Examples of muscular endurance exercises: press-ups, sit-ups, tricep dips, dorsal raises.

Flexibility:
The body’s suppleness and range of movement.
Examples of flexibility exercises: stretching, yoga, gymnastics, martial arts.

RAF recruit training will demand all these elements so it is essential that a fitness programme incorporates both aerobic and muscular endurance elements, and that there is a warm up and cool down before and after exercising.
Training Tip – Don’t let fitness become a chore – find an enjoyable exercise or sport and make it part of a weekly routine.

Getting Started

One of the parts of a fitness programme is getting started. But it needn't be - proper preparation will ensure training is effective, safe and above all, enjoyable. Her are some tips for getting off on the right foot:

• If you have not been used to training – start off gradually. Consult your doctor for advice. Dress to train: comfortable sports clothing will help you train more effectively and you should always put on something warm after you exercise.
• Run on grass when you can rather than roads – it isn’t so hard on your joints! And when you are out running on the roads wear reflective clothing – make sure you can be seen.
• Wear appropriate footwear – wear running shoes to improve your performance and reduce the risk of injury.
• Take part in organised circuits at your local sports centre/school.
• If at any point in your training you experience pain that limits what you can do, STOP. Get advice from your doctor and only resume training when you’ve been advised to do so. This is especially important of you have pain in your chest, knees, ankles, back or if you have breathing difficulties.
• DO NOT attempt to hide/disguise injuries through taking pills.And finally, never train when you feel unwell or have a cold

Training tip - Try to find someone to train with – you can keep each other motivated.

A lifestyle choice

Diet
For an engine to run at it’s best, it needs the right fuel – the same is true of the 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 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.

Alcohol
Try to limit your intake of alcohol – especially before and after training. Exercise makes you dehydrated and alcohol increases this effect. Drink lots of water instead.

Smoking
Smoking is responsible for thousands of deaths every year. It causes approximately 30 percent of all cancer deaths and is a major contributor to heart disease and breathing conditions. It also reduces yan individuals ability to exercise by damaging your lungs, making it harder for you to absorb oxygen.