. . . . At last the physical fitness test is becoming pre-requisite for some RDF courses
It has now given some of us the motivation to get fit enough to pass.
[Extract below is for the General Service Recruitment - Physical Fitness Test, given on military.ie, I know there can be variations depending on age etc, but it gives an idea]
1. Physical fitness TEST
The physical fitness test is designed to test the candidates current level of physical fitness and his/her capacity to undergo the rigours of military training. It is composed of two aspects:
a. (i) Local Muscular Endurance
(ii) Aerobic Endurance
b. Components of Physical Fitness consisting of Body Fat Assessment, Hand Grip Strength and Flexibility.
2. Format of test
a. (i) Aerobic Capacity Candidates will be required to run one and a half (1 1/2 ) miles within the time limit below. This is a Pass or Fail test.
Maximum time allowed:
Males Females
11 mins 30 secs 13 mins
(ii) Local Muscular Endurance This will be assessed using push-ups and sit-ups. Candidates are required to complete as many repetitions as possible within the time limit of one minute. This is a Pass or Fail test.
Males Push-ups: minimum 20 Sit-ups: minimum 20
Females Push-ups: 20 minimum (Modified)
Sit-ups: 20
b. Candidates will be required to attempt an assessment which includes three components of physical fitness. They are as follows:
(i) Body Composition Assessment This assesses the candidates % of body fat. The candidate will be subjected to a Body/Mass Index Test.
(ii) Strength Assessed using Hang Grip Strength Dynamometer which gives an indication of overall muscular strength.
(iii) Flexibility Assessed using various flexibility aids (hamstring and lower back flexibility).
3. All tests are conducted in sports gear.
Candidates are advised to bring the following should they be requested to attend. A Tracksuit, Shorts and Singlet/T-Shirt, Training Shoes, Towel, Wash Gear, etc. Candidates who wish to prepare for the above tests should do so under the guidance of an experienced or qualified person.
*Are there any "experienced or qualified" persons out there willing to give us a few tips, or recommend a basic training programme ? (I know its really hard to generalise, but say something suitable for average civvies who are at least medically fit to start training for the test)
*Have any of the rest of you out there got any personal tips / experiences / stories of the physical fitness test ?
*Or anyone know of any good websites to help with preparation ?
Many thanks
It has now given some of us the motivation to get fit enough to pass.
[Extract below is for the General Service Recruitment - Physical Fitness Test, given on military.ie, I know there can be variations depending on age etc, but it gives an idea]
1. Physical fitness TEST
The physical fitness test is designed to test the candidates current level of physical fitness and his/her capacity to undergo the rigours of military training. It is composed of two aspects:
a. (i) Local Muscular Endurance
(ii) Aerobic Endurance
b. Components of Physical Fitness consisting of Body Fat Assessment, Hand Grip Strength and Flexibility.
2. Format of test
a. (i) Aerobic Capacity Candidates will be required to run one and a half (1 1/2 ) miles within the time limit below. This is a Pass or Fail test.
Maximum time allowed:
Males Females
11 mins 30 secs 13 mins
(ii) Local Muscular Endurance This will be assessed using push-ups and sit-ups. Candidates are required to complete as many repetitions as possible within the time limit of one minute. This is a Pass or Fail test.
Males Push-ups: minimum 20 Sit-ups: minimum 20
Females Push-ups: 20 minimum (Modified)
Sit-ups: 20
b. Candidates will be required to attempt an assessment which includes three components of physical fitness. They are as follows:
(i) Body Composition Assessment This assesses the candidates % of body fat. The candidate will be subjected to a Body/Mass Index Test.
(ii) Strength Assessed using Hang Grip Strength Dynamometer which gives an indication of overall muscular strength.
(iii) Flexibility Assessed using various flexibility aids (hamstring and lower back flexibility).
3. All tests are conducted in sports gear.
Candidates are advised to bring the following should they be requested to attend. A Tracksuit, Shorts and Singlet/T-Shirt, Training Shoes, Towel, Wash Gear, etc. Candidates who wish to prepare for the above tests should do so under the guidance of an experienced or qualified person.
*Are there any "experienced or qualified" persons out there willing to give us a few tips, or recommend a basic training programme ? (I know its really hard to generalise, but say something suitable for average civvies who are at least medically fit to start training for the test)
*Have any of the rest of you out there got any personal tips / experiences / stories of the physical fitness test ?
*Or anyone know of any good websites to help with preparation ?
Many thanks
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