The Forum of Benfleet Running Club

Karl C

'Are you fit to join the Army?

(Kapooka in Southern NSW.)

There are three parts to this assessment and you must complete each one to pass.

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1) The Beep Test

The first test is the 'Multistage fitness test' or 'beep test'. In this test, you run to and fro along a 20 metre track (usually in a Gym), keeping up with a series of beeps on a cassette. The timing of the beeps gradually increases until you can no longer keep up and this defines the level achieved. The minimum requirement for both males and females is Level 7.5 or 56 shuttles for a total of 1,120 metres in 6 minutes 30 seconds.

Click here to download or hear the Beep Test

http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm

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2) The Situp Test:

The second part of the test consist of sit-ups, the standard being 45 for both females and males.

The correct technique is as follows:

1. To start legs are bent at 90 degrees and your feet are either flat or with heels on the ground. Feet can be either held or anchored.

2. Keep you arms straight with the palms of your hands on top of your legs. Your chin should be as close to your chest bone as comfortable.

3. To sit up, keep your hands in contact with your legs until your wrists come to the top of your knee caps. Once this has occurred, lower to the start position. This should take 3 seconds and is counted as one sit-up.

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3) The Push Up Test

The final test is Push-ups with the female requirement being 8 and the male 15.

The correct push-up technique is as follows:

1. To start your toes should be on the ground, feet together or shoulder width apart and palms flat. Your back should be straight and you can either look forward or down. Your arms should be in the lock position.
2.To reach the down position, keep your body straight then bend your arms to a 90 degree angle from shoulder to elbow. After this has been achieved, push your body back to the full lock arm position. This is one push-up.

3.You can rest in either the full arm lock position or in the 90 degree position.

Karl C · Posted: Fri Jul 31, 2009 10:13 am Post subject:

I post this hoping we can eventually have a club "beep test" session...