dnr fitness lr

8/14/2019 DNR Fitness Lr

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Now that you are considering a career in the Royal Navy, youshould be aware of the Fitness Standards expected for the

Pre-Joining Fitness Test and during the rst weeks of training.

This booklet describes the best way for you to get t and

prepare for the next steps towards your career.

ROYAL NAVY

FITNESS

PROGRAMME


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ROYAL NAVY FITNESS PROGRAMME

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SUBHEAD

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This Royal Navy Fitness Programme has been designedfor all potential and future members of the Royal Navy,with the intention of:

within a ghting force and the reasons why the RoyalNavy place such emphasis on physical conditioning.

prepare for and maintain the tness standardsrequired for the Royal Navy.

It is essential that once you have attained the necessary levelsof physical and medical tness, you make every effort tomaintain them. You will be required to always be t for theduties expected of you during your Service Career.

Having passed your pre-entry tness tests, if you should let your standard slip before

joining your New Entry training establishment, you may be removed from training, soit is important to maintain your tness levels.

INTRODUCTION


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DIETARY INFORMATIONThe ability of your body to generatepower is much like that of a car. It isproportionate to the size of the engine,how well it is tuned, the aerodynamicdesign of its chassis and the extent ofthe drag factor.

Carrying excess weight is nothealthy and prevents you fromperforming to the best of yourphysical ability. You are what you

eat, so the following basic dietaryadvice is recommended, not only inpreparation for joining the RN butfor life in general.

Minimise consumption of fatty andfried foods, such as chips and crisps.

Eat ve portions of fruit orvegetables daily rather than achocolate bar.

Consider a piece of fruit for a farhealthier immediate, energy source.

Cut down on zzy, sugary drinks andconsider tap water or a sports drink.

Do not drink excessive amounts ofalcohol.

Choose semi-skimmed milk as analternative to whole milk.

Eat white meat or sh moreregularly than red meat.

Use low fat spreads instead ofbutter.

Do not add salt to your food.

Check food labelling and comparelevels of fat, sugar and salt, all ofwhich, while essential to a healthydiet, should be consumed withrestraint.

Start the day with a substantial,healthy breakfast. e.g. cereal, fruit,yoghurt and toast.

Eat little and often as opposed tolarge meals, especially late at night.

You cannot do much about yournatural body type and its basicaerodynamic design, because that is theresult of genetics. But you can certainlyinuence how well your engine istuned and how you can keep the dragfactor (fat) to a minimum.


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PREPARING FOR YOUR TEST

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THE IMPORTANCE OF FLUIDREPLACEMENTMaintaining sufcient levels of uid isessential when carrying out any formof physical activity. Perspiration coolsthe body during exercise to assist inmaintaining core body temperature. Ifthis uid is not replaced, dehydrationcan rapidly occur, leading to fatigue,mental confusion and stress on thecardiovascular system.

Water is the best and most economicalform of uid replacement. While thereare a number of brand drinks that

advertise increased uid replacement,water should be the bulk replacementoption. As with any alternative towater, they are often very expensive,they are not always as effective atreplacing lost uid levels and they arerarely benecial in controlling weight.Avoid caffeinated and alcoholic drinkswhich have a dehydrating effect.

CLOTHINGThe correct clothing should be wornwhen training to decrease the chanceof injury and increase performance.Proper running shoes are essential.Clothing should be non-restrictive andbe adequate to keep the body at asteady temperature during exercise.

TRAINING PROGRAMMEBy following the eight week trainingschedule in this booklet you should

join the Royal Navy at an appropriatelevel of tness and will improve yourperformance during initial training.

Ideally the programme should beundertaken in the eight weeksimmediately prior to entry, but it willalso help you to prepare for the Pre-Joining Fitness Test, where applicable.

INJURIESSeek medical advice should you receiveany form of injury. If at any time duringyour training you experience pain ordiscomfort, which limits what you cando, you should STOP and only resumetraining after you have been advisedthat you may do so by your doctor. Thisparticularly applies if you develop anypain in your knees, ankles or back, orhave breathing problems.

COOL DOWNNever end physical activity abruptly.Once your activity is completed,gradually reduce the intensity untilyour breathing and pulse rate havereturned to a near normal state.Always carry out a thorough, wholebody stretch after vigorous exercise(as described in this booklet). This willkeep your muscles from tightening upand may reduce muscular soreness thefollowing day and it will also be helpfulin maintaining exibility.

REST DAYS

While it is important for individualsto stress the body during a trainingsession, it is during the rest periodthat the body adapts to the stressand recovers. Excessive training loadswith inadequate rest periods mayoverwhelm the bodys capacity foradaptation, resulting in incompleteregeneration and reduced performancecapacity. This state of prolongedfatigue may be reversible with severaldays to a couple of weeks of completerest, but for some individuals in anover-trained state, full recovery maytake weeks, months or even years.

Maintain your uid levels.

Do not wait until you becomethirsty before drinking.

Drink little and often throughoutthe day and especially duringsustained physical activity.

Drink while exercising.


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STRETCHING

Stretching is a necessary and importantpart of tness. Stretching decreasesthe chances of muscular injury andincreases the optimum performance ofthe muscles, therefore achieving morefrom a workout.

Before stretching any muscle group,it is important to warm up your bodythoroughly, through gentle exercise forapproximately ten minutes.

POINTS TO NOTE:

Ensure your body is adequatelywarmed prior to stretching.

Always stretch slowly.

Each stretch should be held forapproximately eight to ten secondsprior to exercise and 30 seconds toone minute after exercise.

Never bounce or force a stretch.

Hamstring(back of thigh)

Calf

Tricep(back ofupper arm)

Chest

Quadricep(front of thigh)

Shoulder

Lower back

Hip exors(groin) Adductors

(inner thigh)

Adductor(outer thigh)

Abdom

SHUTTLE RUNSTry a shuttle run in the gym(substitute for a short run).

Sprint between two points ina gymnasium 55 metres apartuntil 275 metres is completed.


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SUBHEAD

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PRESS-UPS

Support position: Hands should beplaced shoulder-width apart withyour ngers pointing forward; yourback should be straight with headand eyes looking naturally forward.

From this position your bodyshould be lowered until your chest is

just clear of the ground (arms at 90degrees), and then extend your armsback to the support position.

Women should keep their knees onthe ground throughout this exercise.

TRUNK CURLS

Adopt a position where you are lyingon your back with your knees bentand your feet at on the ground.Place hands on your thighs.

Lift your shoulders and upper backoff the ground while sliding yourngers towards your knees, keepinghead and eyes naturally lookingforward at all times. Return to thestart position and repeat.

PLANK POSITION

Adopt a prone front lyingposition. Tuck your elbowsunderneath your torso (belly)with your forearms parallel tothe ground. Tense your stomachmuscles and lift your body offthe oor so that the only pointsof contact with the ground areyour toes and forearms. Hold thisposition for the duration stated.If you are unable to do this, beginwith supporting your body on

your forearms and knees.

SIT-UPS

Lie at on your back with your kneesslightly bent; soles of the feet shouldbe at on the oor with your handslightly touching your temples.

Lift up your torso until your elbowstouch your knees. Under controlreturn back to the starting position.

DORSAL RAISE

Adopt a prone lying position,with your elbows tuckedunderneath your torso and yourforearms parallel to the ground.Lift your chest off the oorand thrust your groin into theground. This will produce a stretchsensation in the abdominal region.Return to the start position andrepeat.


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REQUIRED SCORES

EXERCISE MALE FEMALE

PRESS-UPS 23 17

SIT-UPS 39 29

SHUTTLE RUN (5x55m) 59 secs 72 secs

2.4KM RUN TIME REQUIRED TO

ACHIEVE THE ROYAL NAVY FITNESS TEST

AGE MALE FEMALE

16-24 11 min 13 secs 13 min 15 secs



35-39 12 min 34 secs 15 min 09 secsAGE MALE FEMALE





AGE MALE FEMALE





AGE MALE FEMALE





FITNESS STANDARDS

As part of your application process, youwill be required to complete a 2.4km runon a treadmill at a local tness centre.The maximum times in which you mustcomplete the run are contained in thetable below.

The actual tness standards requiredduring the rst weeks of training,including the maximum times allowed forsuccessful completion of the 2.4km run,can be found in the following tables.

You should aim to complete the 2.4kmrun within the time frames specied.Likewise, you should aim for morerepetitions of the upper-body exercisesthan detailed - these are just theminimum requirements.

FITNESS TESTS

During your training at HMS Raleigh youwill also be required to pass a series of

physical tests looking at cardiovascularand upper-body strength. These willvary in length and complexity and willbe challenging for most individuals. Allexercises are carried out using moderncontrolled techniques and requiredscores are determined by gender only, asshown in the following table.


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STRENGTH TRAINING

Strength training is consistentlyfound to be the tness componentmost highly associated with increasedphysical and functional activity levels.It has also been demonstrated thatmaintenance of muscle strengthlimits the effects of de-conditioningthat occurs as a result of reducedactivity levels.

Muscular strength may be denedas the force or tension a muscle ora muscle group can exert against a

resistance in one maximal contraction.

Muscular strength endurance isdened as the ability of a skeletalmuscle or group of muscles to performrepeated submaximal contractionsfor short periods of time against amoderate to high resistance.

To improve specic muscular endurancefor any given task or exercise we mustrst identify the muscle groups usedto carry out the task. Once identiedwe can work these muscles and subjectthem to new loads and stresses andforce a physiological adaptation withinthe muscles to make them stronger andmore efcient.

The following training schedules aredesigned to place stresses on the

muscle groups that carry out thepress-up and sit-up actions and effectan adaptation for increased strengthand efciency.

THE SWIMMING TEST

To pass the swimming test, you will berequired to complete the following:

Jump into deep water wearing overalls,tread water for two minutes, thenswim 50 metres and climb out at thedeep end.


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WEEK 1

DAY 1 RUN

Attempt to run at a comfortable pace for1520 minutes. If this cannot be achieved,

jog/walk/jog as an alternative.

Achieved

DAY 2 STRENGTH TRAINING

PRESS-UPS: 5-10 press-ups x 3 sets.SIT-UPS: 10-15 sit-ups x 3 sets.DORSAL RAISE: 10-15 dorsal raises x 3 sets.

Achieved

DAY 3 SWIM RECOVER

Non-swimmers should register at a local

pool for swimming instruction; weakerswimmers should concentrate on improvingall of their strokes for 2030 minute swimperiods.Achieved

DAY 4 REST DAY


PRESS-UPS: 5-10 press-ups x 3 sets.TRUNK CURLS: 10-15 trunk curls x 3 sets.PLANK POSITION: Plank position, hold for10 seconds x 3.Achieved

DAY 6 RUN


jog/walk/jog as an alternative.

Achieved

DAY 7 SWIM RECOVER

Swim for 2030 minutes improving allstrokes and stamina.

Achieved

WEEK 2

DAY 1 RUN


reduce speed but try to achieve the time.Achieved



Achieved

DAY 3 SWIM

SWIM Continue to improve swimmingtechniques in all strokes for 2030 minutesthen tread water for 1 minute.

Achieved

DAY 4 REST DAY

DAY 5 RUN

Attempt to run at a comfortable pace for2030 minutes. If this cannot be achieved,reduce speed but try to achieve the time.

Achieved


PRESS-UPS: 5-10 press-ups x 3 sets.TRUNK CURLS: 10-15 trunk curls x 3 sets.PLANK POSITION: Plank position, hold for10 seconds x 3.

Achieved

DAY 7 REST DAY

TRAINING SCHEDULE


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TRAINING SCHEDULE

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WEEK 3

DAY 1

RUN Attempt to run at a comfortablepace for 2030 minutes. Try and add a

sprint for the last 100 metres.Achieved



Achieved

DAY 3 SWIM TEST

SWIM After 20 minutes of swimmingwithout touching the sides tread water for2 minutes.

Achieved

DAY 4 REST DAY


PRESS-UPS: 7-12 press-ups x 3 sets.TRUNK CURLS: 15-20 trunk curls x 3 sets.PLANK POSITION: Plank position, hold for15 seconds x 3.

Achieved

DAY 6 RUN

Attempt to run at a comfortable pace for2030 minutes. Try and add a sprint for thelast 100 metres.Achieved

DAY 7 SWIM TEST

After 20 minutes of swimming withouttouching the sides tread water for 2

minutes.

Achieved

WEEK 4

DAY 1 RUN

Run at a comfortable pace for 40 minutes.Achieved


PRESS-UPS: 7-12 press-ups x 3 sets.SIT-UPS: 15-20 sit-ups x 3 sets.DORSAL RAISE: 15-20 dorsal raises x 3 sets.Achieved

DAY 3 SWIM RECOVER

After 20 minutes of breast-stroke treadwater for 3 minutes.

Achieved

DAY 4 REST DAY

DAY 5 TIMED RUN

Time yourself over a 2.4km run(approximately 1.5 miles).Achieved



DAY 7 REST DAY



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WEEK 7

DAY 1 RUN




DAY 3 SWIM RECOVER

After 20 minutes of breast-stroke treadwater for 3 minutes.Achieved

DAY 4 REST DAY

DAY 5 TIMED RUN




DAY 7 SWIM RECOVER


Achieved

WEEK 5

DAY 1 RUN




DAY 3 SWIM RECOVER


DAY 4 REST DAY



DAY 6 TIMED RUN

Time yourself over a 2.4km run(approximately 1.5 miles).Achieved.

DAY 7 SWIM RECOVER


WEEK 6

DAY 1




DAY 3 SWIM RECOVER


DAY 4 REST DAY

DAY 5 TIMED RUN




DAY 7 REST DAY


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The Royal Navy is an equal opportunities employer. Weseek to provide workplace conditions that are comfortableand non-threatening for all our people, whatever theirgender, ethnic origin or sexual orientation.

Our aim is the total elimination of sexual and racialharassment, and all forms of bullying. These issues needclose attention and proactive management. Victims of anyform of abuse are encouraged to report their difcultiesand can be condent of sensitive treatment by thoseresponsible for their care.


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CALL 08456 07 55 55 OR VISIT ROYALNAVY.MOD.UK/CAREERS

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