Physical Fitness and Endurance
What this section tests
The physical test, not the written paper, eliminates many candidates. Standards are published in each ASF recruitment advertisement and vary by post and cycle, so confirm the current figures - but the components are predictable: height and chest measurement, a timed run (commonly 1.6 km), push-ups, sit-ups and chin-ups, followed by a medical examination.
Training principles
- Specificity: train the exact event. A 1.6 km run improves through interval work plus steady running, not through weight training alone.
- Progressive overload: add roughly 10% volume per week; sudden jumps cause shin splints and knee pain.
- Recovery: at least one rest day weekly. Adaptation happens during sleep, not during the session.
- Warm up for 5–10 minutes before every session and hydrate before, during and after.
Worked example
Target: 1.6 km in 7 minutes 30 seconds. Step 1 - convert: 7 min 30 s = 450 s. Step 2 - required pace = 1600 ÷ 450 = 3.56 m/s, which is 400 m in about 112 s, i.e. 1 min 52 s per lap on a standard track. Step 3 - train at that split: once a week, 4 × 400 m at 1:50 with a 2-minute walk between, plus one easy 25-minute run.
Traps
- Peaking too early: heavy training three days before the test leaves you flat, so taper for 48 hours.
- Practising the chest measurement incorrectly - you must show both the relaxed and the expanded figure properly.
- Turning up dehydrated, sleep-deprived or in brand-new shoes on test day.