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Irish
Defence Forces Annual Fitness Test
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This page explains what the Irish
Defence Forces Annual Fitness Test consists of.
Soldiers of the Army Reserve (RDF)
are not required to complete this unless they wish to go on certain courses.
All members of the Permanent Defence Forces (PDF) must complete this test annually.
- This test is different to the
entry test for the PDF. For information about that Click
Here.
- People joining the RDF do not
do a fitness test when joining.
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Part
One - Screening
Before taking the
test you must be checked to be sure you are capable of doing it. You must
be medically fit do the test. An bad injury or on medication may prevent
a person from taking the test. The soldiers sex, age, weight and height
are used to work out his or her Body Mass Index (BMI). A callipers to
measure may be used to measure skin fold to verify this if in doubt.
If unable to carry
on and do the test the Physical Training Instructor (PTI) / Brigade Physical
Education Officer (BPEO) will give advice on diet, fitness programme etc...
on how to prepare for a future test.
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Part
Two - Local Muscular And Cardio-Vascular Endurance
One
Minute Press Up Assessment
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Grade
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17-29
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30-34
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35-39
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40-44
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45-49
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>50
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1
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>54
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>49
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>47
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>42
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>37
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>34
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2
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47-53
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42-48
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40-46
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36-41
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31-36
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27-33
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3
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36-46
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32-41
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29-39
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27-35
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23-30
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17-26
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4
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28-35
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26-31
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23-28
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21-26
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15-22
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9-16
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5
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19-27
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19-25
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17-22
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11-20
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6-14
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6-8
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6
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<19
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<19
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<17
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<11
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<6
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<6
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One
Minute Sit Up Assessment
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Grade
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17-29
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30-34
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35-39
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40-44
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45-49
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>50
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1
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>41
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>35
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>30
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>26
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>22
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>18
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2
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35-40
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30-34
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26-29
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21-25
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18-21
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14-17
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3
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30-34
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26-29
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22-25
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18-21
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14-17
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10-13
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4
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26-29
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22-25
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18-21
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14-17
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10-13
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7-9
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5
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21-25
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17-21
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14-17
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10-13
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7-9
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4-6
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6
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<21
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<17
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<14
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<9
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<7
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<4
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Run
/ Walk
- Females add 2 minutes
to the times below
3.2
Km Run Assessment
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Grade
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17-29
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30-34
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35-39
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40-44
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45-49
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>50
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1
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<12:35
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<13:42
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<13:48
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<15:00
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<16:01
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<18:00
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2
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12:36-13:35
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13:43-14:41
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13:49-14:47
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15:01-15:58
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16:02-17:00
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18:01-19:30
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3
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13:36-14:36
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14:42-15:41
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14:48-15:47
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15:59-16:58
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17:01-18:00
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19:31-20:30
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4
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14:37-15:30
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15:42-16:42
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15:48-17:10
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16:59-18:00
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18:01-19:00
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20:31-21:30
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5
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15:31-16:30
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16:42-17:42
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17:11-17:48
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18:01-19:00
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19:01-20:00
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21:30-22:30
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6
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>16:31
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>17:43
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>17:49
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>19:01
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>20:01
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>22:31
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- Soldiers of 40
years or older may do the 4.8 Km Walk instead. A grade 4 is awarded
for completing this.
4.8
Km Walk Assessment
| Age |
Time Allowed |
| 40-44 |
39 mins |
| 45-49 |
41 mins |
| 50+ |
43 mins |
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Part
Three - 10Km Loaded March
Loaded 10 Km march
over flat ground wearing combat dress (no headdress), carrying CEMO (Combat
Equipment Marching Order).
There is no set weight.
Items to be carried
in the rucksack.
- Spare combat smock
- Spare combat boots
- Raingear
- Helmet
- Full waterbottle
Soldiers over 50 are
exempt from the loaded march unless undertaking a career course or travelling
overseas (PDF).
| Age |
Time Allowed |
| 17-29 |
1 hr 33 mins |
| 30-34 |
1 hr 39 mins |
| 35-39 |
1 hr 45 mins |
| 40-44 |
1 hr 51 mins |
| 45-49 |
1 hr 57 mins |
| 50+ |
2 hrs |
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How
Your Fitness Grade is Worked Out
Grade 4 is considered a pass.
Most courses require a minimum of Grade 3 fitness.
Your fitness grading is the
average of the three grades your receive. For example if you receive a
grade 2 in the run, grade 3 in press ups, and grade 1 in sit ups your
grade would be 2+3+1=6 divided by three (the three tests) giving an average
of grade 2.
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Total
of (3) grades
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Overall
Grade
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3
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1
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4
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1
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5
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2
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6
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2
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7
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2
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8
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3
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9
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3
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10
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3
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11
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4
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12
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4
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- For more information on the
Annual Fitness Tests Click Here to
download a Pull Out Poster
- For information about warming
up / down, stretching and nutrition download this Pull
Out Poster
Source: Connect - The
Defence Forces Newsletter, February & March 2006.
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