RAF FITNESS STRATEGY
AMP has endorsed a revised RAF Fitness Strategy and this article outlines the main
strands of the Strategy.
‘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 and personal investment in this initiative is critical to its success.’ AMP 2007
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.
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).
Increased Activity Levels
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.
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.
Take Responsibility
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.
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RAFFT
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.
The following changes have been made to the RAFFT:

Amended aerobic and muscular fitness standards of the RAFFT, including targets
for those aged 55 and over.

Amended RAFFT female press up protocol to a full press up.

Reduced RAFFT currency from 12 to 6 months.

Waist circumference and Body Mass Index (BMI) measurement data will be
collected, initially for one year.
Although the new measures will formally take place with effect from 1 Apr 08, people will
be given the opportunity to prepare for the improvements by introducing the new test
standards as an aspiration for individuals to achieve from 1 Oct 07. This should give
people sufficient time to train up for the new standards. The absolute pass standard will
remain as it is now; the period between Oct 07 and Apr 08 will enable personnel to gauge
their preparedness for the new standards and protocols when they are mandated as the
minimum requirement on 1 Apr 08.
Why Have the Standards Changed?
Aerobic Standards
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.
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Muscular Fitness Standards
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.
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.
The duration of the sit up and press up tests remains the same – best efforts in one minute.
Female Press up
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.
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.
From 1 Oct 07 females will be required to attempt the full press up as shown below. .
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RELATIVE HEALTH RISKS FOR RAFFT (AEROBIC) SCORES
MALES
Relative Risk
(RR)*
Deep Blue
(RR: <0.5)
Blue
(RR: 0.5-1)
Green pass
(RR: 1)
Yellow
(RR: 1-2)
Orange
(RR: 2-4)
Red
(RR: 4-8)
Deep Red
(RR: >8)
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
>14.06 >15.04
>14.10
>13.11
>12.12
>12.01
>49***
10.1014.06
9.0410.09
7.079.03
6.067.06
5.016.05
<5.01
11.0715.04
9.1011.06
8.009.09
6.097.10
5.046.08
<5.04
10.1114.10
9.0410.10
7.079.03
6.067.06
5.016.05
<5.01
10.0413.11
8.0910.03
7.058.08
6.037.04
4.076.02
<4.07
9.1012.12
8.039.09
7.018.02
5.097.00
4.055.08
<4.05
9.0312.01
7.079.02
6.097.06
5.076.08
4.035.06
<4.03
>11.07
(52.2)**
8.08 (42.4)11.07 (52.2)**
7.01 (36.9)8.07 (42.1)**
6.06 (35.0)7.00 (36.6)**
5.04 (31.0)6.05 (34.7)**
4.01 (26.4)5.03 (30.6)**
<4.01
(26.4)**
<17
17-29
30-34
35-39
40-44
45-49
50-54
55+
>10.10 >11.06 >10.10
>10.04
>9.09
>9.02
>39***
7.1010.10
6.077.09
5.046.06
4.085.03
4.004.07
<4.00
7.0510.04
6.047.04
5.016.03
4.055.00
3.024.04
<3.02
6.099.09
5.086.08
4.085.07
4.034.07
3.004.02
<3.00
6.039.02
5.046.02
4.055.03
3.094.04
2.053.08
<2.05
>8.04
(41.1)**
5.07 (32.2)8.04 (41.1)**
4.09 (29.5)5.06 (31.8)**
4.03 (27.2)4.08 (29.1)**
3.03 (21.9)4.02 (26.8)**
2.02 (16.9)3.02 (21.4)**
<2.02
(16.9)**
4049***
3539.9***
3434.9***
3033.9***
2529.9***
<25***
FEMALES
Relative Risk
(RR)*
Deep Blue
(RR: <0.5)
Blue
(RR: 0.5-1)
Green pass
(RR: 1)
Yellow
(RR: 1-2)
Orange
(RR: 2-4)
Red
(RR: 4-8)
Deep Red
(RR: >8)
8.0711.06
7.028.06
5.077.01
5.015.06
4.035.00
<4.03
8.0010.10
6.087.10
5.046.07
4.085.03
3.094.07
<3.09
3039***
2829.9***
2627.9***
2425.9***
2123.9***
<21***
* A full explanation of Relative Risk (RR) is provided below.
** Equivalent VO2 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.
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STANDARDS FOR RAFFT (PRESS-UP) SCORES
MALES
Grading
Deep Blue
(Excellent)
Blue
(Very Good)
Green pass
(Good)
Yellow
(Below Satisfactory)
Orange
(Poor)
Red
(Very Poor)
Deep Red
(Very Poor)
<17
57+
17-29
60+
30-34
57+
35-39
54+
40-44
51+
45-49
48+
50-54
45+
55+
42+
37-56
40-59
37-56
34-53
31-50
28-47
25-44
22-41
19-36
20-39
19-36
18-33
17-30
16-27
15-24
14-21
14-18
15-19
14-18
13-17
12-16
11-15
10-14
9-13
9-13
10-14
9-13
8-12
7-11
6-10
5-9
4-8
4-8
5-9
4-8
3-7
2-6
1-5
1-4
1-3
0-3
0-4
0-3
0-2
0-1
0
0
0
<17
29+
17-29
30+
30-34
29+
35-39
28+
40-44
26+
45-49
24+
50-54
22+
55+
21+
19-28
20-29
19-28
18-27
16-25
14-23
12-21
11-20
9-18
10-19
9-18
8-17
7-15
6-13
5-11
4-10
6-8
7-9
6-8
5-7
4-6
3-5
2-4
1-3
4-5
5-6
4-5
3-4
2-3
1-2
0-1
0
2-3
3-4
2-3
1-2
0-1
0-1
0-1
0
0-1
0-2
0-1
0
0
0
0
0
FEMALES
Grading
Deep Blue
(Excellent)
Blue
(Very Good)
Green pass
(Good)
Yellow
(Below Satisfactory)
Orange
(Poor)
Red
(Very Poor)
Deep Red
(Very Poor)
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STANDARDS FOR RAFFT (SIT-UP) SCORES
MALES
Grading
Deep Blue
(Excellent)
Blue
(Very Good)
Green: pass
(Good)
Yellow
(Below Satisfactory)
Orange
(Poor)
Red
(Very Poor)
Deep Red
(Very Poor)
<17
52+
17-29
55+
30-34
52+
35-39
49+
40-44
46+
45-49
43+
50-54
40+
55+
37+
38-51
41-54
38-51
35-48
32-45
29-42
26-39
23-36
32-37
35-40
32-37
29-34
26-31
23-28
20-25
17-22
27-31
30-34
27-31
24-28
21-25
18-22
15-19
12-16
22-26
25-29
22-26
19-23
16-20
13-17
10-14
7-11
17-21
20-24
17-21
14-18
11-15
8-12
5-9
2-6
12-16
15-19
12-16
9-13
6-10
3-7
0-4
0-1
FEMALES
Grading
Deep Blue
(Excellent)
Blue
(Very Good)
Green pass
(Good)
Yellow
(Below Satisfactory)
Orange
(Poor)
Red
(Very Poor)
Deep Red
(Very Poor)
<17
49+
17-29
52+
30-34
49+
35-39
46+
40-44
43+
45-49
40+
50-54
37+
55+
34+
35-48
38-51
35-48
32-45
29-42
26-39
23-36
20-33
29-34
32-37
29-34
26-31
23-28
20-25
17-22
14-19
24-28
27-31
24-28
21-25
18-22
15-19
12-16
9-13
19-23
22-26
19-23
16-20
13-17
10-14
7-11
4-10
14-18
17-21
14-18
11-15
8-12
5-9
2-6
0-3
9-13
12-16
9-13
6-10
3-7
0-4
0-1
0
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AEROBIC FITNESS & RELATIVE RISK
WHAT DOES IT MEAN TO ME?
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).
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
DEEP
BLUE
Less
than 0.5
BLUE
0.5-1
Example – 30 yr
old female
Meaning
Example – 45
yr old male
EXCELLENT – you are an extremely fit individual
giving yourself the best chance of optimal health
MSFT Score of
greater than 1010
MSFT Score of
greater than 1201
VERY GOOD – you are minimising your risk of
premature illness and mortality
MSFT score of 80 or more
MSFT score of
9-3 or more
GOOD – your exercise programme means that your
level of aerobic fitness is optimised for health
MSFT score of 68 or more
MSFT score of
7-7 or more
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 54 or more
MSFT score of
6-9 or more
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 48 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 39 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
GREEN
YELLOW
ORANGE
1
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).
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Failing the RAFFT
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.
RAFFT Currency Reduced to 6 Months
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 shortnotice 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.
Waist Circumference and Body Mass Index Measurement
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.
Prepare Early
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.
Help and Advice
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!
Alternatively you may contact Sqn Ldr James Treweek, on 95221 7181, or Flt Lt Andy
Reay on 95561 7530.
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