Fitness

Preparation and Planning

This is a practical, gymnasium-based lesson that requires students to wear school-appropriate trainers and kit.

This lesson involves setting up seven workstations in the gym for students to use. Encourage students that are not participating in the lesson / TA's to assist with set up.

The lesson also includes the use of Worksheets - both as a guide for students to ensure they are completing the exercises correctly and for each student to record their personal results. Ensure a sufficient number of Worksheets are photocopied before the start of the lesson. Students will also need a pen or pencil to complete their record sheets as they progress.

Slides have been generated to support this lesson although they are not an integral resource for delivery as key content is replicated in the Student Worksheets. Equipment and time permitting, slides can be projected onto the classroom whiteboard prior to the start of this gymnasium-based lesson so that students can be briefed on accurate techniques for each exercise.

About the MOD Topic

The Royal Marines
The Royal Marines are the Royal Navy's elite Commandos - a highly trained, specialised force capable of operating anywhere in the world - on land, from the sea or from the air.
The first Royal Marines regiment called 'Admiral's Regiment' was formed on 28 October 1664 by order of the Privy Council. The Regiment of 1,200 men was raised to fight the Dutch at sea. This gallantry laid the foundations for the Royal Marines' reputation.

During the Second World War, the Allies needed troops who could launch attacks on land targets from the sea. That is when the Royal Marines began the Commando tradition - and when they started to develop the training and values that are at the heart of the Royal Marines today.

Royal Marines courses
Experience has underlined the need for students attending all Royal Marines courses (but particularly the All Arms Commando Course (AACC), Royal Marines Young Officers' Course (RMYO) and Physical Training (PT) course) to be extremely fit, both medically and physically before commencing training.

It is mandatory that all students attending the Royal Marines Young Officers' Course, All Arms Commando Course or Physical Training course have achieved the following physical standards before commencing Royal Marines training:

a. Be able to pass the Royal Marines Basic Fitness Test (RMBFT) within the time laid down for the 29 year old and under bracket. Upper body exercises must also be completed.
b. Swim 60 metres in clothing and tread water for 3 minutes.
c. Possess and have an aptitude for, and have practised on, a standard military assault course in boots and loose order.
d. Be able to perform the fireman's carry and half regain using the correct technique.
e. Be able to climb 30 feet of rope, in boots and denims, using good technique (AACC candidates only).

The Potential Royal Marines Course
The Potential Royal Marines Course, often abbreviated to PRMC, is the Royal Marines selection course for Potential Recruits. The course is held at CTCRM (the Commando Training Centre Royal Marines) which is the principal military training centre for the British Royal Marines, situated in Lympstone near the city of Exeter. The PRMC is designed to assess a candidate's suitability for entry into the Royal Marines. The course is comprised of four Physical Assessments: 3 mile run, Gym Test 1, the Bottomfield Assault Course and Gym Test 2. The course lasts for a total of 3 days. Prior preparation is mandatory in order to be successful.

The Royal Marines Basic Fitness Test
The basic fitness test consists of three parts conducted consecutively:
Part 1: Upper body exercises consisting of 5 pull-ups and 50 sit-ups.
Part 2: A squadded run and walk of 1.5 miles in 15 minutes.
Part 3: A best effort run of 1.5 miles in less than 11.5 minutes.

A short non-testing set of back exercises will be included after the sit-ups and pull-ups and before the squadded run / walk.

The repetitions and timings listed above are for the 29 and under age bracket and must be adhered to by all RMYO, AACC and PT personnel.

Sit-ups must be completed within 2 minutes. Hands must be clasped behind the head and the torso must pass through the vertical on each repetition. Knees may be bent.

There is no time limit for pull-ups, but the arms must be fully extended between repetitions. The over grasp must be used.

Fitness targets
To join the Royal Navy recruits must meet the following fitness targets:

Sit-ups:
Men: 39-53 (in 2 minutes)
Women: 29-43 (in 2 minutes)
Press-ups
Men: 20-26 (in 2 minutes)
Women: 17-19 (in 2 minutes)
Run
Men: 2.4km (in 11 minutes. 13 secs)
Women: 2.4km (in 13 minutes. 15 secs)

*These times and targets are for 16 year-olds.

Sit-ups
- The individual lies in a supine position on a mat or suitable area with his knees bent, feet flat on the ground, not more than 8cm apart.
- The arms are bent in an upward position with the elbows pulled back and the fingertips placed on the temples. This position is to be maintained throughout the duration of the assessment.
- The exerciser's partner holds the performer's feet in place for the duration of the test.
- The sit-up is initiated by curling the upper body to the vertical position, whilst keeping the hips on the floor and keeping the fingertips in contact with the head.
- Return to the start position under control, ensuring that the shoulder blades and back of the head make contact with the ground (i.e. the starting position).
- Sit-ups are performed for a period of 2 minutes or until the student can no longer continue due to the onset of fatigue. However, rest periods are permitted provided that the correct position is maintained.

Press-ups
- The student lies face down on the floor, elbows bent and hands up by the chest, elbows bent, palms facing forwards.
- Students raise their body by straightening their arms making sure to keep their body as straight as a plank.
- Once students have reached the top of the press-up (i.e. having straightened their arms) they should hold for a second and slowly lower themselves back down to the starting position.

Step-ups
- The student starts with their hands by their sides and facing forwards.
- The tip of their toe should be approximately 30cm away from the bench.
- They should now step-up onto the bench one leg at a time, using the opposite arm to help power the movement.
- Then should then step back down - ensuring they continue to look forward and keeping their back straight throughout.

Box Jumps
- Students begin this exercise with their hands by their sides and facing forwards.
- They should be approximately 30cm away from the bench to ensure they have enough room for their toes to clear the lip of the bench when they jump.
- Students should now bend their knees and jump up onto the bench, so that both feet land on the bench at the same time.
- Once this has been done jump back down to the ground, ensuring they remain forward facing throughout the exercise.

Tricep Dips:
- Students start this exercise sitting on the floor with their back facing the bench.
- Students should then reach behind them with both arms and position their hands on the bench, curling their fingers around the edge of the bench for support.
- Keeping their feet together and their head facing forwards they should raise their body so that their arms are fully extended. They should try to keep their back as straight as possible.
- Now they should lower themselves back to the floor again and repeat.

Lunges
- Students begin with their arms folded across their chest and facing forwards.
- They should then step forward with one leg and lower their upper body down by bending their leg (don't step too far).
- They should ensure that their knee does not go forward beyond their toes.
- They should now press-up and back and repeat with the other leg.

Further Opportunities for Learning

This session could be used to test levels of fitness and to then work out three weekly targets to achieve using the same programme.

Students learn to take responsibility for their own warm-up and cool-down. Therefore, becoming responsible sportsmen sports-women and effective learners.

Develop knowledge on how to make a circuit and how to use progressive overload to enhance performance using F.I.D. (Frequency, Intensity, and Duration)

Students can be shown Video: Fitness training, which explains the different areas of training which potential Royal Marines recruits must undergo and shows footage of recruits completing this training.

Student worksheet answers

Download the teachers notes PDF to access the answers for this lesson.