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[FONT="]RAF FITNESS STRATEGY [/FONT]
[FONT="]AMP has endorsed a revised RAF Fitness Strategy and this article outlines the main strands of the Strategy.[/FONT]
[FONT="]‘The need to improve fitness levels throughout the Royal Air Force, for reasons of general health and operational effectiveness, is accepted at the highest levels of the Service. The revised Fitness Strategy aims to meet that requirement using a coherent, joined-up approach in which every individual, irrespective of rank or position, accepts their responsibilities to themselves and their colleagues by exercising regularly and vigorously. Your support [/FONT][FONT="]and personal investment in[/FONT][FONT="] this initiative is critical to its success.’[/FONT][FONT="] AMP 2007[/FONT]
[FONT="]The Air Force Board has given unequivocal support to the call for improved fitness throughout the Service and has recognised that this will only be achieved by a change of culture, and success will depend on personnel at all levels taking responsibility for effecting this change. [/FONT]
[FONT="]There are 3 main elements to the revised Fitness Strategy: first, the requirement for all personnel to undertake regular exercise; second, for all personnel to take responsibility, not only for their own fitness, but also for the fitness of their subordinates, providing strong leadership and support; third, an enhanced RAF Fitness Test (RAFFT).[/FONT]
[FONT="]Increased Activity Levels[/FONT]
[FONT="]Increased physical activity levels are the most important element of the Fitness Strategy. It is the process of exercising that provides the health and operational benefits for the individual and the Service. The RAFFT is an objective marker of physical fitness but more importantly it reflects the amount of physical activity and exercise undertaken.[/FONT]
[FONT="]To achieve a change of culture we all need to understand and actively sign up to the requirement to undertake regular exercise. For regular, read at least 3 periods (each of 50 minutes or so) of moderate to vigorous exercise per week. It has been left to station and unit commanders to take account of their local circumstances and decide whether some or all of it can take place during ‘normal’ working hours, how much of it should be supervised and how much can be left to the individual.[/FONT]
[FONT="]Take Responsibility[/FONT]
[FONT="]All our people must take responsibility for their own fitness. Additionally, for the strategy to be successful, commanders at all levels must demonstrate strong leadership in ensuring that personnel under their command participate in sufficient physical activity to meet the minimum standards of the RAFFT. PTIs are too few and lack the command authority to ensure that all personnel attain and maintain required levels of fitness. Every encouragement should be made to see as many people as necessary qualify as Physical Training Leaders, because these are the people who, working within a sqn or flt are ideally placed to deliver basic training and develop team ethos.[/FONT]
[FONT="]RAFFT[/FONT]
[FONT="]The RAFFT provides a general measurement of physical conditioning which is not specific to trade. It aims to ensure that all personnel are able to maintain themselves at the minimum recommended conditioning level, relative to their age and sex. The RAFFT gives commanders at every level, from the stn cdr to line managers, a level of assurance that their staff are fit for the rigours of daily life and are prepared for operations. The Strategy thus ensures that all personnel meet a minimum fitness requirement rather than a need to achieve any form of physical excellence. In short, if personnel maintain a healthy lifestyle they should easily meet the required standards.[/FONT]
[FONT="]The following changes have been made to the RAFFT:[/FONT]
[FONT="]Why Have the Standards Changed?[/FONT]
[FONT="]Aerobic Standards[/FONT]
[FONT="]The standards for all three elements of the RAFFT have reflected population norms since its introduction in 1994. This means that the pass standard for each element (MSFT, press ups and sit ups) reflects what the 'average' person (by age and gender) should achieve, by a particular percentile of the population in question. However, the RAFFT is a measure of 'healthiness' and population norms are likely to be very inaccurate in this respect, particularly as the population is becoming more and more sedentary and overweight (population fitness norms are likely to reduce in future!). For this reason, and to increase our confidence in the RAFFT being a measure of 'health', scientific evidence has now been adopted from professional research studies. Meeting the new RAFFT standards have been proven, through the ‘gold standard’ of research, to give an individual the best possible chance of ageing 'healthily' and 'disease free'. Going beyond the new pass standard to 'best efforts' will indicate that an individual is giving him/herself even greater levels of protection against chronic diseases associated with the ageing process, many of which result in premature death. The new aerobic standards therefore accurately and objectively reflect the degree of aerobic fitness required by an individual to remain 'healthy'. This has been proven through extensive research.[/FONT]
[FONT="]Muscular Fitness Standards[/FONT]
[FONT="]The amended muscular fitness standards are more aligned with the number of press ups/sit ups set by other NATO services (Canada, U.S, UK). The standards for the RAF have for a long time, been very low, resulting in low credibility in comparison to other services and a lack of association with the available research. The time is right to increase them appropriately. A good level of muscular fitness is required for all round health, effective weight management and to enable us all to carry out our activities of daily living, whether in the UK or whilst on operations, in demanding and austere conditions. Muscular fitness not only improves general robustness but may also protect our personnel from injury. Whilst research is not available at present linking muscular fitness levels to levels of protection against chronic disease and premature death, the standards are now more in line with NATO population norms. [/FONT]
[FONT="]Whilst the sit up protocols will remain the same for males and females, protocols for the press up test have been amended. From 1 Oct 07 all personnel will have to demonstrate a 90-degree bend at the elbow when in the down position, followed by a full extension (elbows locked out) whilst in the up position.[/FONT]
[FONT="]The duration of the sit up and press up tests remains the same – best efforts in one minute.[/FONT]
[FONT="]Female Press up[/FONT]
[FONT="]Females will adopt exactly the same press up test protocol as males - prone to the floor. Although cultural and societal factors have prevented many females from attempting the full press up in the past, there are no anatomical or physiological reasons why females should not do a full press up. Specific training can lead to quick gains and it is better to do low reps and concentrate on quality of performance, rather than high numbers of poor press ups. [/FONT]
[FONT="]The requirement to do a more demanding full press up has been taken into account in devising the new standards, hence little increase in numbers of female press ups required.[/FONT]
[FONT="]From 1 Oct 07 females will be required to attempt the full press up as shown below. .[/FONT]
[FONT="]
[/FONT]
RELATIVE HEALTH RISKS FOR RAFFT (AEROBIC) SCORES
MALES
FEMALES
* A full explanation of Relative Risk (RR) is provided below.
** Equivalent VO[FONT="]2[/FONT] score for the bike test. From 1 Oct 07 personnel aged 52 years and over, as on 1 Apr 08, will continue to take the bike test.
***From 1 Oct 07 personnel aged 55 years and over may elect to undertake the RAFFT on a voluntary basis. If so, the cycle ergometer test should be used to measure aerobic fitness, whilst the press up and sit up test remain a measure of muscular fitness.
STANDARDS FOR RAFFT (PRESS-UP) SCORES
MALES
FEMALES
STANDARDS FOR RAFFT (SIT-UP) SCORES
MALES
FEMALES
[FONT="]WHAT DOES IT MEAN TO ME?[/FONT]
[FONT="]Small increases in aerobic fitness can bring about large improvements in your health and reduce your risk of premature death (mortality) and the premature development of chronic diseases (morbidity).[/FONT]
The table below graphically illustrates the link between your level of aerobic fitness and your relative risk of premature mortality and morbidity. A relative risk of 1 (indicated below by the green zone) is what you should be aiming for to get the optimum benefits of health. This means that you are giving yourself the best possible chance of ageing healthily.
DEEP BLUE
EXCELLENT – you are an extremely fit individual giving yourself the best chance of optimal health
MSFT Score of greater than 10-10
MSFT Score of greater than 12-01
BLUE
VERY GOOD – you are minimising your risk of premature illness and mortality
MSFT score of 8-0 or more
MSFT score of 9-3 or more
GREEN
GOOD – your exercise programme means that your level of aerobic fitness is optimised for health
MSFT score of 6-8 or more
MSFT score of 7-7 or more
YELLOW
WARNING – you need to get fitter. Your risk of premature illness/mortality is up to double of someone in the green zone
MSFT score of 5-4 or more
MSFT score of 6-9 or more
ORANGE
SERIOUS CONCERN – you have significantly increased risk levels. Your risk of premature illness/mortality is up to 4x that of someone in the green zone
MSFT score of 4-8 or more
MSFT score of 5-7 or more
RED
DANGER – your lifestyle means that you are seriously affecting your health. Your risk of prematre illness/mortality is up to 8x that of someone in the green zone
MSFT score of 3-9 or more
MSFT score of 4-3 or more
DEEP RED
GREAT DANGER - Your risk of premature illness/mortality is greater than 8x that of someone in the green zone. You must improve your lifestyle NOW!
MSFT score of less than 3-9
MSFT score of less than 4-3
The two examples in the table demonstrate how the relative risk concept has been applied to the MSFT. For example, a 45 year old man who currently does no training and achieves an MSFT score in the red zone, may have a risk level 8 times greater than someone who achieves the RAF standard (the green zone).
The relative risk scores and colours relate only to the aerobic (MSFT) element of the fitness test. The colour bands for the muscular fitness scores relate to how well you have done compared to population norms (deep blue is excellent, blue is v. good, green is a pass/good, yellow is below satisfactory, orange is poor, red is v. poor).
[FONT="]Failing the RAFFT[/FONT]
[FONT="]As stated previously, although the new standards and protocols will be applied from 1 Oct 07, the absolute pass standard will remain as it is now, until 1 Apr 08. Because females will be attempting the full press up from 1 Oct 07 no pass standard will be applied to the press up element of the test for the period between 1 Oct 07 and 1 Apr 08. This will apply to females and males so that only those personnel failing the current aerobic and sit up standards will be required to undertake remedial training for this period. From 1 Apr 08, personnel failing the new aerobic, sit up and press up standards, will be required to undertake remedial training. [/FONT]
[FONT="]RAFFT Currency Reduced to 6 Months[/FONT]
[FONT="]The current annual RAFFT testing regime allows a significant detraining effect to occur and thus, for much of the year, many personnel may not be fit enough to pass the RAFFT. Testing every 6 months will reduce the potential for detraining and give confidence to commanders that their personnel are fit. This is very important given the climate of short-notice detachments, which for many personnel, leaves insufficient time to complete the heat acclimatisation training programme before deployment. Indeed, 6-monthly testing could reduce the need for time-consuming pre-deployment heat acclimatisation training. 6-monthly (biannual) testing will take place from 1 Oct 07. This will ensure that all personnel have the opportunity to attempt the new standards and protocols prior to 1 Apr 08.[/FONT]
[FONT="]Waist Circumference and Body Mass Index Measurement[/FONT]
[FONT="]Research clearly demonstrates a significant and inverse relationship between excessive body weight/fat and good health and fitness. On that basis, taking waist circumference and BMI measurements could make a significant contribution to the new Fitness Strategy. These measurements will be taken initially for a period of 12 months (from 1 Oct 07) before, perhaps, seeking higher level endorsement to include measurement-taking as an integral part of the RAFFT.[/FONT]
[FONT="]Prepare Early[/FONT]
[FONT="]The amended standards and protocols described above, although significant, should be achievable by the vast majority of people, as long as preparation for the changes is made in good time. The Fitness Strategy has already built up some momentum and regular physical activity has been incorporated into the daily routine at several units. Training 3 times per week, for approximately 50 minutes each session at a moderate to vigorous intensity, should be sufficient to enable you to achieve the new standards. In the near future all RAF personnel will be issued with a physical conditioning booklet, ‘Fit for Life’, which will help you achieve your fitness and health goals. [/FONT]
[FONT="]Help and Advice[/FONT]
[FONT="]In the first instance you should consult your PTI or PEdO for specialist advice. They will provide professional guidance, tailor your training to suit your specific needs and provide motivation and inspiration![/FONT]
[FONT="]Alternatively you may contact Sqn Ldr XXXXXXXXXXX, on XXXXXX, or Flt Lt XXXXXXXXX on XXXXXXXX.[/FONT]
Names removed. Remeber individuals right to persec!
[FONT="]RAF FITNESS STRATEGY [/FONT]
[FONT="]AMP has endorsed a revised RAF Fitness Strategy and this article outlines the main strands of the Strategy.[/FONT]
[FONT="]‘The need to improve fitness levels throughout the Royal Air Force, for reasons of general health and operational effectiveness, is accepted at the highest levels of the Service. The revised Fitness Strategy aims to meet that requirement using a coherent, joined-up approach in which every individual, irrespective of rank or position, accepts their responsibilities to themselves and their colleagues by exercising regularly and vigorously. Your support [/FONT][FONT="]and personal investment in[/FONT][FONT="] this initiative is critical to its success.’[/FONT][FONT="] AMP 2007[/FONT]
[FONT="]The Air Force Board has given unequivocal support to the call for improved fitness throughout the Service and has recognised that this will only be achieved by a change of culture, and success will depend on personnel at all levels taking responsibility for effecting this change. [/FONT]
[FONT="]There are 3 main elements to the revised Fitness Strategy: first, the requirement for all personnel to undertake regular exercise; second, for all personnel to take responsibility, not only for their own fitness, but also for the fitness of their subordinates, providing strong leadership and support; third, an enhanced RAF Fitness Test (RAFFT).[/FONT]
[FONT="]Increased Activity Levels[/FONT]
[FONT="]Increased physical activity levels are the most important element of the Fitness Strategy. It is the process of exercising that provides the health and operational benefits for the individual and the Service. The RAFFT is an objective marker of physical fitness but more importantly it reflects the amount of physical activity and exercise undertaken.[/FONT]
[FONT="]To achieve a change of culture we all need to understand and actively sign up to the requirement to undertake regular exercise. For regular, read at least 3 periods (each of 50 minutes or so) of moderate to vigorous exercise per week. It has been left to station and unit commanders to take account of their local circumstances and decide whether some or all of it can take place during ‘normal’ working hours, how much of it should be supervised and how much can be left to the individual.[/FONT]
[FONT="]Take Responsibility[/FONT]
[FONT="]All our people must take responsibility for their own fitness. Additionally, for the strategy to be successful, commanders at all levels must demonstrate strong leadership in ensuring that personnel under their command participate in sufficient physical activity to meet the minimum standards of the RAFFT. PTIs are too few and lack the command authority to ensure that all personnel attain and maintain required levels of fitness. Every encouragement should be made to see as many people as necessary qualify as Physical Training Leaders, because these are the people who, working within a sqn or flt are ideally placed to deliver basic training and develop team ethos.[/FONT]
[FONT="]RAFFT[/FONT]
[FONT="]The RAFFT provides a general measurement of physical conditioning which is not specific to trade. It aims to ensure that all personnel are able to maintain themselves at the minimum recommended conditioning level, relative to their age and sex. The RAFFT gives commanders at every level, from the stn cdr to line managers, a level of assurance that their staff are fit for the rigours of daily life and are prepared for operations. The Strategy thus ensures that all personnel meet a minimum fitness requirement rather than a need to achieve any form of physical excellence. In short, if personnel maintain a healthy lifestyle they should easily meet the required standards.[/FONT]
[FONT="]The following changes have been made to the RAFFT:[/FONT]
- [FONT="]Amended aerobic and muscular fitness standards of the RAFFT, including targets for those aged 55 and over.[/FONT]
- [FONT="]Amended RAFFT female press up protocol to a full press up. [/FONT]
- [FONT="]Reduced RAFFT currency from 12 to 6 months.[/FONT]
- [FONT="]Waist circumference and Body Mass Index (BMI) measurement data will be collected, initially for one year. [/FONT]
[FONT="]Why Have the Standards Changed?[/FONT]
[FONT="]Aerobic Standards[/FONT]
[FONT="]The standards for all three elements of the RAFFT have reflected population norms since its introduction in 1994. This means that the pass standard for each element (MSFT, press ups and sit ups) reflects what the 'average' person (by age and gender) should achieve, by a particular percentile of the population in question. However, the RAFFT is a measure of 'healthiness' and population norms are likely to be very inaccurate in this respect, particularly as the population is becoming more and more sedentary and overweight (population fitness norms are likely to reduce in future!). For this reason, and to increase our confidence in the RAFFT being a measure of 'health', scientific evidence has now been adopted from professional research studies. Meeting the new RAFFT standards have been proven, through the ‘gold standard’ of research, to give an individual the best possible chance of ageing 'healthily' and 'disease free'. Going beyond the new pass standard to 'best efforts' will indicate that an individual is giving him/herself even greater levels of protection against chronic diseases associated with the ageing process, many of which result in premature death. The new aerobic standards therefore accurately and objectively reflect the degree of aerobic fitness required by an individual to remain 'healthy'. This has been proven through extensive research.[/FONT]
[FONT="]Muscular Fitness Standards[/FONT]
[FONT="]The amended muscular fitness standards are more aligned with the number of press ups/sit ups set by other NATO services (Canada, U.S, UK). The standards for the RAF have for a long time, been very low, resulting in low credibility in comparison to other services and a lack of association with the available research. The time is right to increase them appropriately. A good level of muscular fitness is required for all round health, effective weight management and to enable us all to carry out our activities of daily living, whether in the UK or whilst on operations, in demanding and austere conditions. Muscular fitness not only improves general robustness but may also protect our personnel from injury. Whilst research is not available at present linking muscular fitness levels to levels of protection against chronic disease and premature death, the standards are now more in line with NATO population norms. [/FONT]
[FONT="]Whilst the sit up protocols will remain the same for males and females, protocols for the press up test have been amended. From 1 Oct 07 all personnel will have to demonstrate a 90-degree bend at the elbow when in the down position, followed by a full extension (elbows locked out) whilst in the up position.[/FONT]
[FONT="]The duration of the sit up and press up tests remains the same – best efforts in one minute.[/FONT]
[FONT="]Female Press up[/FONT]
[FONT="]Females will adopt exactly the same press up test protocol as males - prone to the floor. Although cultural and societal factors have prevented many females from attempting the full press up in the past, there are no anatomical or physiological reasons why females should not do a full press up. Specific training can lead to quick gains and it is better to do low reps and concentrate on quality of performance, rather than high numbers of poor press ups. [/FONT]
[FONT="]The requirement to do a more demanding full press up has been taken into account in devising the new standards, hence little increase in numbers of female press ups required.[/FONT]
[FONT="]From 1 Oct 07 females will be required to attempt the full press up as shown below. .[/FONT]
[FONT="]
RELATIVE HEALTH RISKS FOR RAFFT (AEROBIC) SCORES
MALES
Relative Risk (RR)*
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
Deep Blue
(RR: <0.5)
>14.06
>15.04
>14.10
>13.11
>12.12
>12.01
>11.07 (52.2)**
>49***
Blue
(RR: 0.5-1)
10.10-14.06
11.07-15.04
10.11-14.10
10.04-13.11
9.10-12.12
9.03-12.01
8.08 (42.4)-11.07 (52.2)**
40-49***
Green pass
(RR: 1)
9.04-10.09
9.10-11.06
9.04-10.10
8.09-10.03
8.03-9.09
7.07-9.02
7.01 (36.9)-
8.07 (42.1)**
35-39.9***
Yellow
(RR: 1-2)
7.07-9.03
8.00-9.09
7.07-9.03
7.05-8.08
7.01-8.02
6.09-7.06
6.06 (35.0)-
7.00 (36.6)**
34-34.9***
Orange
(RR: 2-4)
6.06-7.06
6.09-7.10
6.06-7.06
6.03-7.04
5.09-7.00
5.07-6.08
5.04 (31.0)-
6.05 (34.7)**
30-33.9***
Red
(RR: 4-8)
5.01-6.05
5.04-6.08
5.01-6.05
4.07-6.02
4.05-5.08
4.03-5.06
4.01 (26.4)- 5.03 (30.6)**
25-29.9***
Deep Red
(RR: >8)
<5.01
<5.04
<5.01
<4.07
<4.05
<4.03
<4.01
(26.4)**
<25***
FEMALES
Relative Risk (RR)*
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
Deep Blue
(RR: <0.5)
>10.10
>11.06
>10.10
>10.04
>9.09
>9.02
>8.04
(41.1)**
>39***
Blue
(RR: 0.5-1)
7.10-10.10
8.07-11.06
8.00-10.10
7.05-10.04
6.09-9.09
6.03-9.02
5.07 (32.2)-8.04 (41.1)**
30-39***
Green pass
(RR: 1)
6.07-7.09
7.02-8.06
6.08-7.10
6.04-7.04
5.08-6.08
5.04-6.02
4.09 (29.5)-5.06 (31.8)**
28-29.9***
Yellow
(RR: 1-2)
5.04-6.06
5.07-7.01
5.04-6.07
5.01-6.03
4.08-5.07
4.05-5.03
4.03 (27.2)-4.08 (29.1)**
26-27.9***
Orange
(RR: 2-4)
4.08-5.03
5.01-5.06
4.08-5.03
4.05-5.00
4.03-4.07
3.09-4.04
3.03 (21.9)-4.02 (26.8)**
24-25.9***
Red
(RR: 4-8)
4.00-4.07
4.03-5.00
3.09-4.07
3.02-4.04
3.00-4.02
2.05-3.08
2.02 (16.9)-3.02 (21.4)**
21-23.9***
Deep Red
(RR: >8)
<4.00
<4.03
<3.09
<3.02
<3.00
<2.05
<2.02
(16.9)**
<21***
* A full explanation of Relative Risk (RR) is provided below.
** Equivalent VO[FONT="]2[/FONT] score for the bike test. From 1 Oct 07 personnel aged 52 years and over, as on 1 Apr 08, will continue to take the bike test.
***From 1 Oct 07 personnel aged 55 years and over may elect to undertake the RAFFT on a voluntary basis. If so, the cycle ergometer test should be used to measure aerobic fitness, whilst the press up and sit up test remain a measure of muscular fitness.
STANDARDS FOR RAFFT (PRESS-UP) SCORES
MALES
Grading
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
Deep Blue
(Excellent)
57+
60+
57+
54+
51+
48+
45+
42+
Blue
(Very Good)
37-56
40-59
37-56
34-53
31-50
28-47
25-44
22-41
Green pass
(Good)
19-36
20-39
19-36
18-33
17-30
16-27
15-24
14-21
Yellow
(Below Satisfactory)
14-18
15-19
14-18
13-17
12-16
11-15
10-14
9-13
Orange
(Poor)
9-13
10-14
9-13
8-12
7-11
6-10
5-9
4-8
Red
(Very Poor)
4-8
5-9
4-8
3-7
2-6
1-5
1-4
1-3
Deep Red
(Very Poor)
0-3
0-4
0-3
0-2
0-1
0
0
0
FEMALES
Grading
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
Deep Blue
(Excellent)
29+
30+
29+
28+
26+
24+
22+
21+
Blue
(Very Good)
19-28
20-29
19-28
18-27
16-25
14-23
12-21
11-20
Green pass
(Good)
9-18
10-19
9-18
8-17
7-15
6-13
5-11
4-10
Yellow
(Below Satisfactory)
6-8
7-9
6-8
5-7
4-6
3-5
2-4
1-3
Orange
(Poor)
4-5
5-6
4-5
3-4
2-3
1-2
0-1
0
Red
(Very Poor)
2-3
3-4
2-3
1-2
0-1
0-1
0-1
0
Deep Red
(Very Poor)
0-1
0-2
0-1
0
0
0
0
0
STANDARDS FOR RAFFT (SIT-UP) SCORES
MALES
Grading
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
Deep Blue
(Excellent)
52+
55+
52+
49+
46+
43+
40+
37+
Blue
(Very Good)
38-51
41-54
38-51
35-48
32-45
29-42
26-39
23-36
Green: pass
(Good)
32-37
35-40
32-37
29-34
26-31
23-28
20-25
17-22
Yellow
(Below Satisfactory)
27-31
30-34
27-31
24-28
21-25
18-22
15-19
12-16
Orange
(Poor)
22-26
25-29
22-26
19-23
16-20
13-17
10-14
7-11
Red
(Very Poor)
17-21
20-24
17-21
14-18
11-15
8-12
5-9
2-6
Deep Red
(Very Poor)
12-16
15-19
12-16
9-13
6-10
3-7
0-4
0-1
FEMALES
Grading
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
Deep Blue
(Excellent)
49+
52+
49+
46+
43+
40+
37+
34+
Blue
(Very Good)
35-48
38-51
35-48
32-45
29-42
26-39
23-36
20-33
Green pass
(Good)
29-34
32-37
29-34
26-31
23-28
20-25
17-22
14-19
Yellow
(Below Satisfactory)
24-28
27-31
24-28
21-25
18-22
15-19
12-16
9-13
Orange
(Poor)
19-23
22-26
19-23
16-20
13-17
10-14
7-11
4-10
Red
(Very Poor)
14-18
17-21
14-18
11-15
8-12
5-9
2-6
0-3
Deep Red
(Very Poor)
9-13
12-16
9-13
6-10
3-7
0-4
0-1
0
AEROBIC FITNESS & RELATIVE RISK
[FONT="]WHAT DOES IT MEAN TO ME?[/FONT]
[FONT="]Small increases in aerobic fitness can bring about large improvements in your health and reduce your risk of premature death (mortality) and the premature development of chronic diseases (morbidity).[/FONT]
The table below graphically illustrates the link between your level of aerobic fitness and your relative risk of premature mortality and morbidity. A relative risk of 1 (indicated below by the green zone) is what you should be aiming for to get the optimum benefits of health. This means that you are giving yourself the best possible chance of ageing healthily.
Category
Relative Risk
Meaning
Example – 30 yr old female
Example – 45 yr old male
DEEP BLUE
Less than 0.5
EXCELLENT – you are an extremely fit individual giving yourself the best chance of optimal health
MSFT Score of greater than 10-10
MSFT Score of greater than 12-01
BLUE
0.5-1
VERY GOOD – you are minimising your risk of premature illness and mortality
MSFT score of 8-0 or more
MSFT score of 9-3 or more
GREEN
1
GOOD – your exercise programme means that your level of aerobic fitness is optimised for health
MSFT score of 6-8 or more
MSFT score of 7-7 or more
YELLOW
Up to 2x
WARNING – you need to get fitter. Your risk of premature illness/mortality is up to double of someone in the green zone
MSFT score of 5-4 or more
MSFT score of 6-9 or more
ORANGE
Up to 4x
SERIOUS CONCERN – you have significantly increased risk levels. Your risk of premature illness/mortality is up to 4x that of someone in the green zone
MSFT score of 4-8 or more
MSFT score of 5-7 or more
RED
Up to 8x
DANGER – your lifestyle means that you are seriously affecting your health. Your risk of prematre illness/mortality is up to 8x that of someone in the green zone
MSFT score of 3-9 or more
MSFT score of 4-3 or more
DEEP RED
Greater than 8x
GREAT DANGER - Your risk of premature illness/mortality is greater than 8x that of someone in the green zone. You must improve your lifestyle NOW!
MSFT score of less than 3-9
MSFT score of less than 4-3
The two examples in the table demonstrate how the relative risk concept has been applied to the MSFT. For example, a 45 year old man who currently does no training and achieves an MSFT score in the red zone, may have a risk level 8 times greater than someone who achieves the RAF standard (the green zone).
The relative risk scores and colours relate only to the aerobic (MSFT) element of the fitness test. The colour bands for the muscular fitness scores relate to how well you have done compared to population norms (deep blue is excellent, blue is v. good, green is a pass/good, yellow is below satisfactory, orange is poor, red is v. poor).
[FONT="]Failing the RAFFT[/FONT]
[FONT="]As stated previously, although the new standards and protocols will be applied from 1 Oct 07, the absolute pass standard will remain as it is now, until 1 Apr 08. Because females will be attempting the full press up from 1 Oct 07 no pass standard will be applied to the press up element of the test for the period between 1 Oct 07 and 1 Apr 08. This will apply to females and males so that only those personnel failing the current aerobic and sit up standards will be required to undertake remedial training for this period. From 1 Apr 08, personnel failing the new aerobic, sit up and press up standards, will be required to undertake remedial training. [/FONT]
[FONT="]RAFFT Currency Reduced to 6 Months[/FONT]
[FONT="]The current annual RAFFT testing regime allows a significant detraining effect to occur and thus, for much of the year, many personnel may not be fit enough to pass the RAFFT. Testing every 6 months will reduce the potential for detraining and give confidence to commanders that their personnel are fit. This is very important given the climate of short-notice detachments, which for many personnel, leaves insufficient time to complete the heat acclimatisation training programme before deployment. Indeed, 6-monthly testing could reduce the need for time-consuming pre-deployment heat acclimatisation training. 6-monthly (biannual) testing will take place from 1 Oct 07. This will ensure that all personnel have the opportunity to attempt the new standards and protocols prior to 1 Apr 08.[/FONT]
[FONT="]Waist Circumference and Body Mass Index Measurement[/FONT]
[FONT="]Research clearly demonstrates a significant and inverse relationship between excessive body weight/fat and good health and fitness. On that basis, taking waist circumference and BMI measurements could make a significant contribution to the new Fitness Strategy. These measurements will be taken initially for a period of 12 months (from 1 Oct 07) before, perhaps, seeking higher level endorsement to include measurement-taking as an integral part of the RAFFT.[/FONT]
[FONT="]Prepare Early[/FONT]
[FONT="]The amended standards and protocols described above, although significant, should be achievable by the vast majority of people, as long as preparation for the changes is made in good time. The Fitness Strategy has already built up some momentum and regular physical activity has been incorporated into the daily routine at several units. Training 3 times per week, for approximately 50 minutes each session at a moderate to vigorous intensity, should be sufficient to enable you to achieve the new standards. In the near future all RAF personnel will be issued with a physical conditioning booklet, ‘Fit for Life’, which will help you achieve your fitness and health goals. [/FONT]
[FONT="]Help and Advice[/FONT]
[FONT="]In the first instance you should consult your PTI or PEdO for specialist advice. They will provide professional guidance, tailor your training to suit your specific needs and provide motivation and inspiration![/FONT]
[FONT="]Alternatively you may contact Sqn Ldr XXXXXXXXXXX, on XXXXXX, or Flt Lt XXXXXXXXX on XXXXXXXX.[/FONT]
Names removed. Remeber individuals right to persec!
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New Policy
New Policy
The new policy for personnel who are unsuccessful in obtaining the required standard (!) comes into life on 1 Oct 09.
In a nutshell:
1st failure = 12 weeks remedial + a stern ticking off if you fail at the end!
2nd failure =12 weeks remedial + formal warning if you fail at the end with an admin discharge following swiftly.
DT_Xtremez_42:
Only, of course, if you do not demonstrate a positive attitude to your fitness!
The Internal Briefing Note (21/09 dated 6 Jul 09) is available on your ever informative t'intranet...DT_Xtremez_30:
New Policy
The new policy for personnel who are unsuccessful in obtaining the required standard (!) comes into life on 1 Oct 09.
In a nutshell:
1st failure = 12 weeks remedial + a stern ticking off if you fail at the end!
2nd failure =12 weeks remedial + formal warning if you fail at the end with an admin discharge following swiftly.
DT_Xtremez_42:Only, of course, if you do not demonstrate a positive attitude to your fitness!
The Internal Briefing Note (21/09 dated 6 Jul 09) is available on your ever informative t'intranet...
DT_Xtremez_30:
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From what I remember, the 'bike test' used to involve sit-up's and push-up's, numbers of each dependent on age. The bike test itself involved about a 5 minute warm up period, followed by being connected to a heart monitor. You then cycle until your heart rate reaches 120 (I think). You're then monitored to see how long it takes your heart to recover. The recovery time is the pass/fail bit. I'm sure a PTI will correct me if I'm wrong on this.
dark_sider1
Corporal
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this might come in useful for you....how to do your own version of the fitness test on a treadmill.
I believe that Wobbly has also posted a link so that you can download the bleep test onto your iPod if you want, but i'm not sure which thread it's in.
I believe that Wobbly has also posted a link so that you can download the bleep test onto your iPod if you want, but i'm not sure which thread it's in.
As a little bit of personal pride I just have to say I wanted this to find out if I could push through to the deep blue section by my test in a couple of months, I currently pass but it is pretty much my max and I feel I need some sort of goal at the moment and this one seems productive. I always need something to aim for or I find myself wasting my time procastinating over what to do on days off until there is no time to do anything, then I end up peed off with myself. Setting different goals for myself in anything I have an interest in at the time is how I personally enjoy life. Sad isn't it?DT_Xtremez_30:
I have already put a bleep test on my ipod and went to the park with the dog and measured it all out, I thought he would follow me up and down because I was doing something different and he usually runs with me but he sat and watched for ten minutes like I was an idiot for not actually running somewhere, and I thought dogs were the stupid ones.
I will use the test on the running machine though, do you have to start at level one though and work your way up so that you've already done 3 minutes before you properly start, or do you go straight to the running machine level 1?
DT_Xtremez_30:I have already put a bleep test on my ipod and went to the park with the dog and measured it all out, I thought he would follow me up and down because I was doing something different and he usually runs with me but he sat and watched for ten minutes like I was an idiot for not actually running somewhere, and I thought dogs were the stupid ones.
I will use the test on the running machine though, do you have to start at level one though and work your way up so that you've already done 3 minutes before you properly start, or do you go straight to the running machine level 1?
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