ASSESSMENTS

 

Fitness

 

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


Profiles of Health

 

 

 

It's a very big ask in our culture expecting to stay healthy without keeping yourself fit.

 

There are any number of compelling reasons to keep yourself fit. For starters aerobic fitness is the foundation of good metabolic health. It's also a key6 driver in supporting good psychological health.

 

The musculo-skeletal dysfunctions are driven by a lack of strength and flexibility.

 

Knowing how fit you are is critical to establishing how healthy you are.

 

Scoring

 

The pass-mark on each item is 7/10. It is readily achievable by people of working age who keep themselves in reasonable shape.

 

Add the appropriate co-efficient (based on the rating of importance of the item in an health and fitness profile) to your raw score.

 

FITNESS PROFILE - a good score is a high score

 

1.

Are you keeping yourself fit and healthy to the best of your ability?                                                     

No

 

 

 

 

 

 

 

 

 

Yes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

0

1

2

3

4

5

6

7

8

9

10

 

   
       

2.

The body is an ecosystem. What was your  score on the Health, Climate Survey?    ............

>120

110

90

80

70

60

50

40

30

20

<20

 

 

0

1

2

3

4

5

6

7

8

9

10

 

   
       

3.

Fatness. How close are you to being your ideal weight? Scores based on the number of kilos of body fat over what you consider to be your ideal weight.

 

Current weight ...... Ideal weight ........  Percent body fat .......

 

Kg  over  ideal wt

<25

<20

<15

<10

<8

<6

<4

<2

 

 

% fat men

<35

<30

<28

<26

<24

<22

<20

<18

 

 

% fat women

<45

<40

<38

<36

<34

<32

<30

<28

 

 

 0

3

4

5

6

7

8

9

10

 

 
       

4.

Lower body strength - squat

How many full squats can you do in 30 seconds. Bottom must get as close to your heels as possible. Use a heel raise if you need to.

<8

8

10

12

14

16

18

20

 

 

0

4

5

6

7

8

9

10

 

 
       

5

Abdominal strength - sit-ups. Number in 30 seconds........

<3

3

5

7

10

13

15

17

20

23

>25

 

 

0

1

2

3

4

5

6

7

8

9

10

 

 
       

6

Upper body strength - press-ups. Number in 60 seconds........

Men on toes, women on front of thighs.

<3

3

5

7

10

13

15

17

20

23

>25

 

 

0

1

2

3

4

5

6

7

8

9

10

 

 
       

7.

Flexibility - sit and reach

In a sitting position, with feet outstretched in front of you, see how far down past your toes you can reach with your fingers. Keep your knees straight.

Can't  touch

Fingers

 

 

Palm

 

 

Wrist

 

 

0

4

5

6

7

8

9

10

 

 
       

8.

Ability to sit up straight

With legs crossed and hands clasped behind your back, see if you can sit up straight. Falling backwards on one or both sides scores 0.

If you can only just sit up without falling over score 4.

    Poor

 

 

 

 

 

 

 

 

Good

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

0

1

2

3

4

5

6

7

8

9

10

 

 
       

9.

Aerobic fitness - 5 minute, 20m lap run. Laps ....... 

<22

22

24

26

28

30

32

34

36

38

40

 

 

0

1

2

3

4

5

6

7

8

9

10

 

 
       

10.

Aerobic Training sessions per week - of at least 30 minutes with hear rate over 120. 

 

 

1

 

2

 

3

 

4

 

5

 

 

0

1

2

3

4

5

6

7

8

9

10

 

   
       
 

Total

 

 

   

 

  YOUR HEALTH AND  FITNESS IS ASSESSED AS: -

 

    Excellent if you scored over 90

    Very good if you scored over 80

    Good if you scored over 70

    Not up to the mark if you scored less than 70.

 

If you scored less than 70 we suggest you haul on your shorts, t-shirt and sandshoes and start moving.

 

 

Attained more than 7/10 on all items   Yes  o    No   o

 

Attained more than 70/100                     Yes  o    No o

 

 

YOUR HEALTH AND FITNESS IS ASSESSED AS: -

   

Excellent if you scored over 90 o

   

Very good if you scored over 80 o

   

Very good if you scored over 80 o

   

Good if you scored over 70 o

   

Not bad 60 - 70 o

   

Not good 50 - 60 o

   

Poor 40 - 50 o

   

Dreadful 30 - 40 o

 

However, the good news is that at any score you're redeemable, providing you do the things that fit and healthy people do to keep themselves fit and healthy.

 

Keep in mind that very few people ever got fit and healthy in a surgery or a pharmacy and very few people ever got fit and healthy by someone doing something to them; sooner or later they had to do something to themselves.

 

 

Fit and Healthy Onboard

7 Salvado Place,

Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703