Home' Air Force News : March 29th 2012 Contents Academy
with RAAF Decals
Lots more available
Air Force Shop at Military Shop
65 Kembla Street Fyshwick Canberra
airforceshop.com.au 02 6123 2930
MODELS @ AIR FORCE SHOP
NAVY, ARMY, AIR FORCE
Navy Health gives you UNLIMITED General Dental.
You also get up to $2,000 of Major Dental each year.
Reservists & Defence Families
get a 10% discount!
1300 306 289
PTI CPL Julian Suitor says it
is important to train regularly
for any ADF fitness assess-
ment -- but it does not have to be
Instead of just performing endless
push-ups, sit-ups, running 2.4km, walk-
ing 5km or swimming laps, he says
there are alternative exercises which
will assist you to achieve and exceed
your fitness assessment goals.
"The majority of ADF personnel are
required to complete service specific
fitness assessments either annually, or
biannually," CPL Suitor says.
"If members don't train between
assessments they will experience a
decay in fitness and muscular adap-
tations required to pass the specific
"For military fitness assessments,
personnel need to train to exceed the
requirements of the assessment; if they
don't then they will place themselves at
risk of not meeting the requirements.
"Before attempting any additional
fitness training, ensure you meet with
your local PTI to plan a program that
suits your individual fitness require-
ments and stage of training."
He also says when training for the
different aspects of ADF fitness tests it
is important to train for each exercise
with appropriate variations.
There are many variations to the push-
up, arm hang, sit-up, run, walk or swim
which will add variety to your training
and assist with your fitness assessment
CPL Suitor explains a few of them,
but says exercise selection and repeti-
tions is dependent on the individual's
fitness level. "For push-ups, try com-
pleting a set of standard push-ups until
fatigue sets in, then switch to push-ups
on the knees. This allows for further
push-ups to be completed and also
assists in providing overload for the
muscles to adapt to."
To make push-ups more difficult
and for added variety, try to complete
push-ups in a decline position. To make
push-ups easier, perform an incline vari-
ation. For the flex-arm hang or pull-ups,
try a lying pull-up or assisted pull-ups to
provide overload or to build up to com-
pleting a single pull-up.
Take the sit-up a bit further by hav-
ing your arms folded and/or your feet
unsupported. If the feet are not support-
ed then the hip flexors contribute less,
loading the abdominals more during
the exercise, making it more difficult
to perform and facilitating a muscular
For running, try to do interval train-
ing, focusing on breaking up the 2.4km
into 400m or 600m intervals.
To do this there are many variations,
one example being to use a 1:1 work/
Take note of how long it takes to run
the 400m or 600m interval and then rest
for the same time before attempting the
next interval. This can then be repeated
until a distance of 2.4km is achieved, or
3.2km for further overload.
For additional information on training for
ADF fitness tests and remedial fitness train-
ing, visit the resources section on the ADF
Physical Training School intranet site, or the
activities/PT Sport and Recreation section on
the Army Headquarters intranet page.
Training for your annual fitness assess-
ment does not need to be boring, writes
SGT Andrew Hetherington.
Livening things up
try to do
Sit-up with arms folded.
March 29, 2012
Links Archive March 15th 2012 April 12th 2012 Navigation Previous Page Next Page