ASSESSMENTS

 

Personal Health and Fitness

 

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Complete Health, Fitness and Wellbeing Assessment


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Profiles of Health

 

 

 

 

The Personal Health and Fitness Assessment is designed to provide people with a good idea of how fit and healthy they are. The benefits of being fit and healthy are legion.

 

Give yourself a score out of ten, appropriate for your performance on each of  the 9 questions below. A good score is a high score. A poor score is a low score.

 

The pass-mark of 7/10 on each item is readily achievable by people who keep themselves in good shape, at least up to the age of 70. Tick the box on the far right of the table if you score 7/10 or more. Place a cross in the box if you score less than 7/10.

 

Multiply your score for each item (based on the rating of importance of the item to your over-all health and fitness) to your score.

1.

0

0

0

0

0

0

0

0

0

0

0

0

 

   

x

xxx

Score

 

X

   

Ttl

 

1.

Systolic blood pressure

Normal is 120 for men and 110-120 for women. Score 0 if on medication.

   

   

>160

<160

<155

<150

<145

<140

<135

<130

<125

 

1

   

 

0

3

4

5

6

7

8

9

10

   

   

   

2.

Diastolic blood pressure

Normal is 80 for men and 70 - 80 for women. Score 0 if on medication.

               
 

>160

<110

<105

<100

<97

<95

<90

<87

<85

 

1

   

 

 

0

3

4

5

6

7

8

9

10

         

                                     

3.

Smoking behaviour

If you smoke you score zero. If you don't smoke score 10.

               
 

 

1

   

 

                               

4.

Body composition

How close are you to your ideal weight? Scores based on  estimation of the number of kilograms you are over your ideal weight, or percent body fat - measurable on Tantia scales.

Weight Kg ........  Percent body fat ……..

               

Kilos

>35

<35

<30

<25

<20

<15

<10

<8

<6

<4

<2

   

2

     

 

% M

>36

<36

<34

<32

<30

>28

<26

<24

<22

<20

<18

         

% W

>46

<46

<44

<42

<40

<38

<38

<34

<32

<30

<28

               
 

0

1

2

3

4

5

6

7

8

9

10

               
                                       

3.

Squat

From a standing position, how many times can you squat down, with backside at least half way between your knees and the floor as they will go, and stand up straight, in 30 seconds. You may use a heel raise (as illustrated if you need to.)

  

No. in 60 seconds ……..

 

<3

3

5

7

10

14

17

20

23

25

>30

   

2

       
 

0

1

2

3

4

5

6

7

8

9

10

         
                                       

5.

Lower body strength

How many situps can you do in 30 seconds. Lie down on your back with feet flat, knees bent at 90 degrees and arms outstretched on your thighs. Sit up to touch the bottom of your knee caps. Don’t count those situps where your fingers can’t reach the bottom of your knee caps or your feet lift off the ground.    No. ……..

<3

3

5

7

10

13

15

17

20

23

25

   

2

     

 

0

1

2

3

4

5

6

7

8

9

10

         

                                     

7.

Upper body strength

How many pressups can you do in 30 seconds; women on the knees and men on the toes. For women make sure your knees, bottom and shoulders are in a straight line; ie your backside shouldn’t be sticking up in the air. Don’t count those pressups where the body flops onto the floor. No. ……..

<3

3

5

7

10

13

15

17

20

23

25

   

2

     

 

0

1

2

3

4

5

6

7

8

9

10

         
   

6.

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 your knees straight. 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 (W) past your toes and 8 and 9 is between start of palm and wrist.

Can't touch

F

P

W

   

2

       

0

4

5

6

7

8

9

10

         

                                     

8.

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.

 

 Fall over when hands clasped behind back            OK                           Good

   

0

1

2

3

4

5

6

7

8

9

10

   

2

     

 

0

1

2

3

4

5

6

7

8

9

10

         

                                     

9.

Aerobic fitness

20m run. How many laps can you run in 5 minutes?

 

No ............

<24

24

26

28

30

32

34

36

38

40

   

5

     

 

0

2

3

4

5

6

7

8

9

10

         

                                     

                 

Total  /200

     

                               
                   

Total /100

         

 

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 and scored less

     than 7/10 on the strength and aerobic fitness items.

 

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

 

 

Fit and Healthy Onboard

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703