I've just downloaded the MSFT mp3 and I'm going to look like a spaz while I practise it on sunday morning in the supermarket car park... I believe the width of 8 parking spaces is 20 metres? I have practised the MSFT on the treadmill (using the protocol shown in the post that is somewhere on this forum about how to do it correctly on the treadmill) and I got to 13.5kmph, which is (I think) the equivalent of somewhere within level 8? But I'll see when I practise it for real!
It is definitely worth the practise. Trust me.
TIP: 100% of the people that failed on my PRTC failed on the pressups! Make sure your form is correct and you are going down far enough!!
Quick tip, I practised the MSFT on the treadmill for the first few weeks of my training thinking I'd be fine. Then I did the beep test for real on a running track using my ipod dock for the beeps and was shocked when I only got up to level 7!!! luckily, a bit of practise and I managed to get to 9.10
It is definitely worth the practise. Trust me.
That's what I was concerned about myself but just been out to practise it for real and alleviated my worries.
My only concern now is press ups. I can bang out 30 press ups but when it comes to the proper "form" for the RAF I'm not so hot with the numbers, though I know I can pass... basically (and this is slightly embarrassing!!) my high intensity sports bra clad boobies are virtually on the floor in the down position. Obviously they are of no advantage to me (support-wise) whilst performing the exercise... but will it be seen that way at PRTC?!?! *blush* !!!
I would always do pressups in the "proper form" for the RAF, that way you can see actual improvement and you know how your coming along in terms of the targets for the test (whether you'll definitely make the targets or not)
Im not 100% on your other question but i cant see it being a problem if it doesnt aid you in any way (well, "look" like it doesnt aid you to them), they will (should) hold their hand at the height of which your chin should come to the ground, if your chest is touching the floor before your chin is at the supposed height then i cant see it being a problem
Also, where possible, I'd avoid the use of a treadmill for running, the way you run on a treadmill is slightly different, you have no air resistance aswel so A) its easier so you think you're doing better than you actually are and B) you breathe differently due to not having air resistance, I'm not sure if you run on the treadmill or not for running training so ignore if you run off the treadmill
The main thing to emphasise is that running the bleep test on a treadmill is very different from reality. I would aim two levels higher on runner as opposed to doing it for real