The Universal (Fit-for-Work) Fitness Test

 

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The Universal Fitness Test is designed to help corporate organisations:

 

measure the risk of absenteeism, presenteeism, workers compensation and staff turnover that comes with employees who are in poor physical condition.

   

encourage employees to keep themselves fit and healthy to the best of their ability

 

 

determine which staff have the physical competence to do exceptionally demanding work, especially that required in manual handling and elite forces.

 

In most occupations, people need a minimum amount 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 strength, without which, over the years and decades people become dysfunctional and in pain.

 

The Fit For Work test is a universal fitness test 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 work condition.

 

The test is suitable for use by 'regular folks' elite force personnel, school students and sporting teams.

 

It's an essential medical diagnostic assessment tool for determining health status. A medical check-up that includes parameters like blood pressure, cholesterol, blood glucose is seriously deficient if it doesn't include a test of aerobic fitness, strength and flexibility.

 

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. 

 

THE TESTS

 

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.

 

 

 

 

2.

FRONT OF BODY 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 lower thighs (not 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 midway between your knees and your heels and stand-up (straight) until you can't do any more.

 

Start standing up.

 

 

   

5.

HAND 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.

 

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

 

 

 

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.

 

 

Award

% body fat

Men

% body fat

Women

  Platinum <14 <24
 

Diamond

<16 <26
 

Emerald

<18 <28
 

Gold

<20 <30
 

Silver

<22 <32
 

Bronze

<24 <34
 

Green

<26 <36
 

Amber

<28 <38
 

Red

<30 <40
  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.  

 

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).

 

 

Poor

           

Good

  Can't touch toes F     P     W
0 4 5 6 7 8 9 10
         

Score

       
     

                    

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.

 

Poor

     

Good

  Fall over when hands clasped behind back Just     Easy
0 7 8 9 10
         

Score

       
     

 

 

 

 

 

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.

 

Highlight your best individual scores. To signify your Fitness Award, 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.

 

The Universal Fitness Test will test the unfittest and the fittest of the fit.

 

  Level

Award

20m run Pressups Situps Squats Arm hang Award  
        Men Women  

 

 

Men Women    
  10   Platinum

55

52

70 70 70 120 80    
 

9

 

Diamond

53

49

60

60

60

90 60    
  8   Ruby

50

46

50 50 50 70 50    
 

7

 

Emerald

45

43

40

40

40

50 40    
 

6

 

Gold

40

38

30

30

30

40 35    
 

5

 

Silver

38

36

25

25

25

35 30    
 

4

 

Bronze

36

34

20

20

20

30 25    
 

3

 

Green

32

30

15

15

15

25 20  
 

2

 

Amber

26

24

10

10

10

20 15    
 

1

 

Red

22

20

<10

<10

<10

10 10    
  0   Black

<22

<20

<5 <5 <5 <10 <10    

 

Strength tests taken until exhaustion - without stopping. 20m run - laps in 5 minutes

 

 

                            Award  

 

                               Goal    

 

 

Miller Health Pty Ltd

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703