NV7088 Diver Fitness Guide.indd
Short Description
and fingers face away from the body. The thumbs may grip the bar. from underneath or above in line … undertaking the Abdominal Curl test. Fitness Guide …
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Content
Defence Diver
Joining the Royal New Zealand Navy (RNZN) as a Diver demands a high degree of physical fitness, which you
will be required to maintain throughout your career. RNZN Divers are required to perform a range of duties
that are both physically demanding and challenging. The following information is to be used as a guide when
preparing for the RNZN fitness test specifically for Operational and Defence Divers.
The RNZN fitness test for Defence Divers will be conducted in the following order:
1. Multi-stage fitness test (MSFT)
2. Pull-up test
3. Abdominal curl test
4. Press-up test
5. 400 metres fin swim test
Introduction
1. MSFT
Your aim in the MSFT is to successfully complete Level 8 shuttle 4.
?Warm up and stretch.
?Reach the opposite end of the 20-metre course before the next beep has sounded.
?On the sounding of that beep, return to the start line.
?Always physically ground at least one foot on or past the line at the end of the 20-metre distance before
or at the start of the beep sounding.
2. Pull Up
You will be given a minimum of two minutes…
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