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ASSESSMENTS HOME
Health Climate Survey
Complete Health, Fitness and
Wellbeing Assessment
Health and
Fitness Checkup
Metabolic Health
Fitness
Universal Fitness Test
20m Run
Musculo-skeletal
Risk Screen
Diet
Chemical Intake
Stress Risk
Career Satisfaction
Workstation assessment
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The
Universal Fitness Test
- focused on aerobic fitness and strength - is designed to
encourage people to keep themselves fit and healthy to
the best of their ability
People who
can reach the 'gold standard' are definitely in fit-for-life and fit-for-work
condition.
In most
occupations, people need a minimum of strength and aerobic fitness
to do the job without breaking down, to do the job that
normal fit and healthy people take in their stride. Even sitting on
a chair all day requires a certain amount of fitness, without which,
over the years and decades people become dysfunctional and in pain.
The test is suitable for use by
school students, 'regular folks', elite force personnel and
sporting teams. It's an essential medical diagnostic assessment tool
for determining health status. In fact without it, a regular
medical checkup is seriously deficient.
Administration
The
test 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. It's a reliable, valid and east
to administer test.
It's important you do
the tests in the order recommended. Do the 20m run test first,
then the feet-held situps and pressups, followed by the squats and arm hang. If you do
the squats before the situps you'll compromise your situps'
score.
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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 the best speed to start off with. You can run,
jog or shuffle. If you run out of puff you can slow down to a walk.
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.
Warning
You must stop if you feel you could be doing yourself
grievous bodily harm.
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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.
With feet held, the test becomes a front
of body muscle test. Leg muscles, hip flexors and
abdominal muscles are all involved in the situp process. |
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3. |
UPPER
BODY STRENGTH
Pressups
- maximum consecutive number until you can't do any more - men on
toes, women on lower thighs (not knees).
Women make sure that your knees, bottom and shoulders
are in a straight line. |
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4. |
LEG STRENGTH
Squat
- number of times you can squat down so your backside is
midway between your knees and your heels and stand-up (straight) until you
can't do any more.
We strongly recommend doing the test with
a 3 cm heel raise.
Start standing up. |
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5. |
WRIST,
ARM AND SHOULDER STRENGTH
Arm hang - start timing once you're in the hanging
position.
Hang with palms facing away from you.
A large proportion are unable to support their
own weight at all so be careful to be ready to land on your feet
if your hands fail to support you.
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Do the situps, pressups,
squats and arm hang to exhaustion. No stopping for a breather. Once you stop
you're out.
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SUPPLEMENTARY TESTS
1. Percent body fat
The gold standard for
measuring body composition is percent body fat. In the age of
obesity, it's important that you keep track of your weight and
percent body fat on a daily basis. A set of digital scales,
preferably one that is Bluetooth compatible is a must have piece
of bathroom equipment tool and stepping onto it an essential
part of your morning routine.
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Award |
% body fat
Men |
% body fat
Women |
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Platinum |
<14 |
<24 |
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Diamond |
<16 |
<26 |
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Emerald |
<18 |
<28 |
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Gold |
<20 |
<30 |
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Silver |
<22 |
<32 |
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Bronze |
<24 |
<34 |
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Green |
<26 |
<36 |
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Amber |
<28 |
<38 |
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Red |
<30 |
<40 |
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Black |
>30 |
>40 |
2. Flexibility
Two supplementary tests of
flexibility will be useful in predicting whether you are at risk
of lower back pain - or providing you with clues as to why you
already have it.
- how close you can get
to touching your toes with your wrists and
- your ability to sit up
straight, with legs crossed and hands clasped behind
your back.
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a. Sit
and reach -
hamstring flexibility
In a sitting position, with legs outstretched in front of you,
see how far down past your toes you can reach with your fingers.
Keep legs straight and backs of knees on the floor. Score 4 if you can get your fingers to
your toes (F), 5 for the first knuckle, 6 for the second and 7
if you can get to the palms (P). Score 10 if you can get your
wrists past your toes (W).
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Poor |
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Good |
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Can't touch toes |
F |
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P |
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W |
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0 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
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b. Ability to sit up straight - buttock
flexibility
With legs crossed and hands clasped behind the back, see if
you can sit up straight without falling over.
Your score is based on the worst of the scores for each side.
Falling over backwards on
either side scores 0. |
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Poor |
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Good |
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Fall over when hands clasped
behind back |
Just |
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Easy |
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0 |
7 |
8 |
9 |
10 |
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The Universal Fitness Test Award
The award
is based on the lowest points scored for a particular test item.
For example if you're a woman and do 38 laps of the 20mrun, 30 pressups,
15 situps, 25 squats and hang onto the bar for 30 seconds, the 15 situps count as the lowest score and you
qualify for the 'green' award. - see the shading and the tick on
the scoring table below.
Highlight your best individual scores. To signify
which
Universal Fitness Test Award you've achieved, place a tick in the award box equal to the
lowest score you achieved for the individual tests (as per the
example below). Your award is based on the lowest score you
achieve.
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Level |
Award |
20m run |
Pressups |
Situps |
Squats |
Arm hang |
Award |
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Men |
Women |
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Men |
Women |
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10 |
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Platinum |
55 |
52 |
70 |
70 |
70 |
120 |
80 |
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9 |
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Diamond |
53 |
49 |
60 |
60 |
60 |
90 |
60 |
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8 |
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Ruby |
50 |
46 |
50 |
50 |
50 |
70 |
50 |
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7 |
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Emerald |
45 |
43 |
40 |
40 |
40 |
50 |
40 |
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6 |
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Gold |
40 |
38 |
30 |
30 |
30 |
40 |
35 |
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5 |
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Silver |
38 |
36 |
25 |
25 |
25 |
35 |
30 |
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4 |
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Bronze |
36 |
34 |
20 |
20 |
20 |
30 |
25 |
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3 |
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Green |
32 |
30 |
15 |
15 |
15 |
25 |
20 |
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2 |
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Amber |
26 |
24 |
10 |
10 |
10 |
20 |
15 |
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1 |
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Red |
22 |
20 |
<10 |
<10 |
<10 |
10 |
10 |
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0 |
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Black |
<22 |
<20 |
<5 |
<5 |
<5 |
<10 |
<10 |
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Strength tests taken until exhaustion - without stopping. 20m run - laps in 5 minutes
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
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