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Platinum Fitness Challenge

 

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The Platinum Fitness Challenge was originally designed as a fitness test for corporate organisations.

 

It's now the universal test of fitness that includes tests of strength and aerobic fitness, suitable for use by 'regular folks', sports teams and school children. It's an essential diagnostic assessment tool for determining health status.

 

The strength tests are based on three of the most universal strength training exercises - squats, situps and pressups. These are tests that can be trained for at home.

 

Administration

 

The award system is easy to administer. The strength tests are the same tests as you'd use to improve your strength at home. The aerobic fitness test requires participants to see how many laps of a 20m course they can complete in five minutes. It's an adapted version of the 'beep' test - as a reliable and valid and easier to administer.

 

It's important you do the tests in the order recommended. Do the 20m run test first. If you don't do the squats last, your scores on the 20m run and feet-held situps will be compromised. Doing pressups before sit-ups will compromise your situps score.

 

1.

AEROBIC FITNESS

 

20m run

How many times can you run between two lines 20m apart in 5 minutes.

 

One foot must go beyond the line at the end of each lap.

 

It may take you several attempts to work out what the best speed to start off with. You can run, jog or walk. You can slow down to a walk if you need to. You must stop of you feel you could be doing yourself a grievous metabolic harm.

 

If you're in very poor metabolic heath, start off with a slow walk and over the weeks and months gradually pick up the pace. Consult your physician if you feel you may be in very poor cardio-vascular health.

 

 

 

 

2.

ABDOMINAL STRENGTH

 

Situps - feet held - maximum consecutive number until you can't do any more - feet held, hands clasping opposite shoulders, coming up so elbows touch the knees, upper back (not head) hitting the ground.

 

 

 

3.

UPPER BODY STRENGTH

 

Pressups - maximum consecutive number until you can't do any more - men on toes, women on knees.

 

Women make sure you're on the front of your thighs and that your knees, bottom and shoulders are in a straight line.

 

 

 

4.

 

LEG STRENGTH

 

Squat - number of times you can squat down so your backside is close to your heels and stand-up (straight) until you can't do any more.

 

Start standing up.

 

 

Do the situps, pressups and squats to exhaustion. No stopping for a breather. Once you stop you're out.

 

The Platinum Fitness Challenge Award

 

The award is based on the lowest points scored for a particular test item. For example if you do 34 20mrun laps, 40 pressups, 30 squats and 10 situps, the 10 situps counts as the lowest score and you qualify for the 'amber' award.

 

 

 

 

Level

 

Award

Pressups

Situps

Squats

20m run laps

Award

 
             

Men

Women

   
 

10

 

Platinum

70

70

70

55

52

   
 

9

 

Diamond

60

60

60

53

50

   
 

8

 

Ruby

50

50

50

50

47

   
 

7

 

Emerald

40

40

40

45

43

   
 

6

 

Gold

30

30

30

40

37

   
 

5

 

Silver

25

25

25

37

34

   
 

4

 

Bronze

20

20

20

34

30

   
 

3

 

Green

15

15

15

30

26

   
 

2

 

Amber

10

10

10

25

22

   
 

1

 

Red

<10

<10

<10

22

20

   
 

0

 

Black

<5

<5

<5

<22

<20

   

 

Standards

 

The bronze standard is readily achievable by people who have a regular aerobic fitness and strength training program.

 

The platinum award is readily achievable by people who are highly trained and in excellent physical condition, particularly people in elite forces.

 

 


 

Fitness Frontline a Division of Miller Health Pty ltd

7 Salvado Place, Stirling ACT 2611 Australia

(02) 6288 7703