Home' Air Force News : February 3rd 2011 Contents The Royal Australian Air Force
& Australia s Federation Guard
Australia s Federation Guard is a tri-Service unit comprising of members from the Royal
Australian Air Force, the Royal Australian Navy and the Australian Army. In total, 170
service personnel form what is locally known as the Guard . e members of Australia s
Federation Guard possess a wide range of qualifications and experience. Many enlisted
into their respective Service for a specific trade and have volunteered for one or two years
to showcase the talents of the Australian Defence Force in a ceremonial capacity.
For a posting to AFG contact your DP-AF representative.
Australia s Federation Guard
Ph: (02) 6268 9411
Fax: (02) 6268 9444
For those looking for a break out of trade or re-mustering, the Guard is a great
place to post to. You will work along side people from a wide variety of trades
giving you an excellent source of knowledge about the wider ADF. e Guard
offers driving courses throughout the year for those looking for their Medium
and Heavy Rigid licences and the mandatory release policy for career progression
courses means you will not fall behind in your trade for coming to AFG.
With ADFA just across the road, AFG is a great place to go for those looking to
e Guard conducts a number of leadership training activities throughout the
year to help build member s self confidence and the ability for members to excel
Working in a tri-Service environment also allows you to learn how the other
With PT run everyday and sport twice a week, AFG is great for people looking to
increase or maintain a high level of fitness.
e Guard has an AFG Titans challenge for those that like to excel with fitness
and constantly try to stay on top of their game.
AFG runs adventure training activities all year round including caving, interstate
cycling treks, kayaking, tall ship training, canyoning, scuba and deep-sea diving,
hiking the Kokoda Track, and much more.
For those who excel at drill, members are given the opportunity to travel overseas
and represent Australia at various ceremonial occasions including Turkey and
France ANZAC Day commemoration services.
Becoming a part of the AFG s Precision Drill Team and Drum Corp will give you
the opportunity to travel all across Australia and represent the ADF at many high
If you want to join the Guard you will need to be able to pass a PFT, achieve 7.5
on a Shuttle Run test, maintain a BMI of 29.9 or less and have a good conduct
If you can do this, why not consider Australia s Federation Guard for your next
Check out the AFG website at: http://www.defence.gov.au/afg/
February 3, 2011
Here are some tips from LT Rob Orr to help you get back into
shape after the festive break.
WHETHER a seasoned
athlete, an occasional
fitness participant realis-
ing a fitness assessment
is looming or a beginner with a New
Year's resolution to get fit, many
members will return in the New Year
and suddenly and vigorously engage
in a fitness training regime.
Before starting with the fitness drive,
however, the most important piece of
training advice is: slow down.
One of the key causes of injury
when returning to physical training
and sport, as well as being a major
motivation buster, is the bull-at-a-gate
Members, feeling refreshed from
leave or under pressure to pass a fit-
ness assessment, decide to take the
plunge and get stuck into their fitness
Training diligently every day for
an hour, many push hard to reach their
goals. Unfortunately, this approach
often leads to failure as the body and
mind tire rapidly.
For some, motivation is lost while
for others who push through mental
warning barriers, over-training and
The key step in avoiding these pit-
falls and ensuring a successful return
to physical training is knowledge and,
with this in mind, this column will
look at the impact of postings and
leave on the body and how to start/
restart physical training.
a new posting
With many ADF members pro-
ceeding to a new environment on
posting, acclimatisation is very impor-
tant.It is not just the temperature ranges
between posting locations that needs
to be considered but also humidity as
humidity reduces the effectiveness of
sweating as a means of heat reduction.
Solution: Depending on the sever-
ity of the climate change, acclimatisa-
tion is best achieved over a seven to
14-day period. This acclimatisation
period should include bouts of physi-
cal activity, predominantly aerobic in
nature, in the environment (not just in
an air-conditioned room). The activ-
ity should gradually increase in time
(and time of day -- ie cooler to hot-
ter) and intensity, up to the level you
were operating at before your posting.
Remember to remain well hydrated
and be sun smart.
A loss of fitness
As physical activ-
ity is typically reduced
over the festive sea-
son, physical fitness
declines. Some research
has shown that as much
measure of aerobic fit-
ness) is lost per day fol-
lowing inactivity. In per-
formance measures this
equates to an increase
in 2.4km run time of
about one minute. When
it comes to strength,
although the loss is not
quiet as drastic, muscle
strength as well as mus-
(for push ups) and mus-
cle power (for explosive
returning from leave
Hang on, not so fast
EASY DOES IT: Beware of bull-at-a-gate
syndrome, which is a major cause of injury.
Photo: LAC Aaron Curran
expect to be able to perform at the
same level of fitness performance
they enjoyed before their break.
They expect to be able to run at
the same pace or for the same length
of time, or do as many push ups or
lift as much weight. Many simply
continue with their training program
as if they had never taken a break.
Solution: Begin retraining slow-
ly, progressively increasing training
volume and intensity from your fes-
tive season levels to your pre-festive
The greater this divide between how
hard you were training before leave
and how much activity you completed
on leave, the greater the period of time
that should be allowed to recover fitness
levels pre-festive season.
An increase in weight
Often over the leave period the
reduction in physical activity com-
bines with an increase in food and
The outcome of this equation of
calories-out versus calories-in is an
increase in body weight.
This increase in weight reduces the
aerobic fitness of the body, reduces
the body's relative strength and, most
importantly, increases the weight your
body must now carry.
Solution: Consider the impact
of the weight gained over the festive
season on the muscles and bones of
With an increase in weight comes
an increase in impact so include some
non or partial weight-bearing aerobic
activities, like swimming, rowing and
Furthermore, now that the festive
season is over remove all junk food
from the house, donate it or store it
(out of the house) and focus on eat-
ing (and drinking) well.
In short, start slow and eat and
drink well ... and welcome back.
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