1RTU - Pre-Enlistment Physical Conditioning Program

To prepare yourself for the physical aspects of recruit training you are strongly encouraged to commence and maintain a pre-enlistment physical-conditioning program; see our suggested fitness program ( 4-page 50Kb). This will ensure that you have an adequate level of physical fitness and muscle tone for all recruit training activities.

You may to choose to follow your own training program or use the facilities of your local gymnasium under the supervision of qualified personnel. Either way, you will need to consider the following points to ensure the success of your program:

If you have any doubts about your general health or physical condition, consult your family doctor before commencing any physical fitness conditioning.
Ensure that you are wearing correct footwear for the activities, ie, correctly fitted quality running shoes that are in good condition and provide good support.
Wear clothing to train in that is comfortable and suitable for the weather conditions.
If you are unfit, start exercising gradually to build up your fitness and strength without injury.

Include a variety of activities in your program to increase you general fitness and endurance, but also focus on specific exercises for abdominal and upper body strength.

Don't forget to warm up, stretch and cool down properly with all activities.

Drink at least 2–3 litres of water per day, and as you are exercising take frequent sips as required. You will need to increase your water/fluid intake as your exercise output increases.

If you attempt to undertake recruit training with a less than adequate standard of physical fitness, you risk letting yourself and your team down. Those recruits who are physically prepared for their training generally cope better with the physical and mental demands of the course. Being physically fit significantly reduces the risk of injury. Injuries are the most common causes for a recruit to be suspended from training and back-coursed. Recruits can be discharged from the Air Force for failing to meet the required physical fitness standards within the prescribe timeframes of the course.

Your recruiting centre will assess your fitness using a sub-maximal fitness evaluation. It will involve running to a cadence consisting of a shuttle run (back and forth) over 20 metres, keeping up with a series of beeps on a cassette. The timing of the beeps starts off slowly and gradually gets faster, making it harder to keep up the required speed.

Once you achieve a pre-determined standard we will have a good indication of your current aerobic fitness level and you will be able to begin recruit training. If you cannot keep up with the required cadence, you will be asked to stop and you will not begin recruit training.

When you arrive at 1RTU you will be required to pass a Physical Fitness Test, which consists of the following:

2.4 km run
flexed arm hang; see 3-page illustrated Air Force flexed arm hang ( 120Kb)
unsupported sit-ups. An unsupported sit-up is one where the feet or ankles are not held or anchored in any way; see 2-page illustrated Air Force sit-up ( 140Kb).

	2.4 km Run (min)		Flexed Arm Hang (sec)		Sit Ups (sec)
	Male	Female	Male	Female	Male	Female
18 – 24	12	13	30	30	30	30
25 – 34	13	14	25	25	25	25
35 – 44	14	15	20	20	20	20
45 - 55	15	16	15	15	15	15