Physical fitness plays a big
role in the Navy’s capability to carry out operational tasks
often in challenging conditions, which is why it’s
an important part of each member’s diver team. Most importantly, you need your
fitness to fight and win in a maritime environment. Seagoing life is at times
challenging, and personnel must be able to competently
carry out their professional tasks in conditions which can
quite often be harsh. Having a reasonable level
of fitness will allow you to do this. Whether you’re an officer
training at the Royal Australian Naval College or
preparing to become a sailor at recruit school, you’ll need
to pass both the swim test and the physical fitness test during
your training in order to graduate. There are two tests you will
need to pass, the pre-joining fitness assessment prior to
entering the Royal Australian Navy and the physical fitness
test in week one of officer or sailor training. If you’re an active person and
you maintain your fitness by running, swimming, or playing
sport regularly, then you should have little trouble
passing both tests. You’re expected to have a
reasonable level of fitness in the areas of cardiovascular
fitness, muscular strength and endurance, and water-base
fitness. The RAN swim test. The swim component will test
your swimming fitness, strength, and endurance. It will also teach you safe
and effective methods for escaping from water-base danger
including jumping from a height into the water,
swimming under water, swimming a long distance and
treading water all whilst fully clothed. The swim test takes place in
either an indoor or outdoor pool, or in a suitable
area of the sea. The physical fitness test
consists of upper body strength endurance test,
abdominal strength endurance test, and aerobic
capacity test. This could be at 2.4-kilometre
run, 5-kilometre walk, beep test, or 500-metre swim. The flex up hang and push-ups
are used to test your upper body strength and endurance,
which both reflect your ability to carry loads and
support your own body weight. You would need this kind of
strength for situations like holding onto a ladder
of carrying firefighting equipment. The sit-ups are designed to
test your abdominal muscle strength and endurance, which
affects your ability to lift and carry loads, flexibility,
and general muscle fitness. Adequate abdominal fitness
also reduces the risk of back injury. Just in Disruptive Pattern Navy
Uniform, you’ll need to complete the following
elements. From a suitable spot and a
minimum height of 2 metres, enter the water feet first
to simulate an abandoned ship situation. Plunge and swim for 10 metres
underwater completely immersed to simulate an escape from
a sinking vessel surrounded by oil. Swim 50 metres on the water’s
surface to escape from a simulated dangerous situation
utilising a survival stroke. Spend 15 minutes in deep water
where you’re unable to touch the bottom utilising any of the
following survival float techniques, supine, on the back,
lying on the surface of the water with legs
outstretched, arms scaling by the side. Tilt the head back and point
the chin to the sky. Inflate the lungs and push the
chest out of the water while raising the hips to keep the
legs and feet on the surface. Vertical, eggbeater, whilst
upright in the water kicking each leg simultaneously one
after the other in a half breast stroke fashion at the
same time, scaling the arms back and forth out
waste height. To past the test, you will
need to maintain correct techniques for each individual
exercise and complete the aerobic section within a
specified amount of time. The requirements are slightly
different for males and females and it also depended
on your age group. Male requirement. For under 35 year olds, you’ll
be required to do 25 push-ups, 25 sit-ups and achieve either,
7.4 in the beep test, or 12 minutes 30 in a 500-metre
swim, or 13 minutes in a 2.4-kilometre run, or 42 minutes
in a 5-kilometre walk. Ultimately, your VO2 max
will need to be 37%. Female requirement. For under 35 year olds, you’ll
be required to do 10 push-ups, 25 sit-ups, and achieve either
6.9 in the beep test or 13 minutes, 30 seconds in a
500-metres swim, or 15 minutes of a 2.4-kilometre run or 43
minutes of 5-kilometre walk. Ultimately, your VO2 max
will need to be 36%. The pre-joining fitness
assessment is to be completed no earlier than four weeks
prior to enlistment or appointment to the Navy. If you’ve not passed the
pre-joining fitness assessment by the three-week mark, you’ll
be given one further attempt prior to the two-week mark. If you fail the pre-joining
fitness assessment, you will be unable to join. Now that you know what the test
will consist of, you will need to prepare for it. We have a daytime programme
designed to help you improve your level of fitness
in only four weeks. To help you prepare for
both tests, go to
to find out more. To guard against injury and to
get the most out of your fitness routine, it’s important
that you maintain the correct technique for each
individual exercise. You will also need this to
pass a Navy fitness test during week three of your
basic training. Firstly, every exercise session
should be preceded by a period of 5 to 10 minutes of
warm up and stretching where the body is gradually prepared
for the effort to come. The warm up should be gentle
and rhythmic and preferably use the muscles to be involved
in the major activity. After the warm up, you should
complete a number stretching exercises to prepare your
muscles for the activity. Stretching exercises should be
held to three seconds with no bouncing or pain. It is strongly advised to see a
qualified fitness instructor for a stretching programme. As with the warm up, a cool
down period is a vital component of an exercise
programme. This involves a gradual decrease
in the intensity of exercise until the body’s
physiological functions return to the resting state. Stretching should also be done
during this cool down phase and are held for 10
to 15 seconds. Maintaining your fitness isn’t
just important for your role in the Navy, there are many
other benefits which include improved sleep, improved
resistance to illness, more effective weight control,
confidence levels will increase, which means
motivation, morale, discipline, and will power will
also increase, and it’s also a great guard
against stress.