The Universal (Fit-for-Work) Fitness Test

 

ASSESSMENTS HOME

 

Universal Fitness Test Home

 

Principles

 

Readiness Questionnaire

 

Indemnity

 

Measuring and Managing the risk

 

 

 

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 key driver in supporting good mental health.

 

Musculo-skeletal dysfunctions is driven by a lack of strength and flexibility.

 

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

 

Scoring

 

There are 8 items in the fitness test. The scores on the aerobic fitness (20m run) test are given extra weight by multiplying the result by 3.

 

The pass-mark on each item is 7/10. It is readily achievable by people of any age up to 80 if they have a regular and systemic aerobic fitness, strength and flexibility training program.

 

FITNESS PROFILE - a good score is a high score

 

1.

Body composition

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 .......

 

%M 37 35 32 30 28 26 24 22 20 <18
%F 47 45 40 38 36 34 32 30 28 <26
  1 2 3 4 5 6 7 8 9 10
   

 

 

 

   

 

           

2.

Leg strength - squats - to exhaustion

How many squats can you do? ......... Your bottom must get down to the crease in the back of your knees. Use a heel raise if you need to. 3 cms is about the right height.

 

<5 5 7 10 12 14 17 20 23 25 30
0 1 2 3 4 5 6 7 8 9 10
 

   

 

           

3.

Abdominal strength - sit-ups - to exhaustion

How many situps can you do, feet held, arms crossed and holding your shoulders ........

 

<5 5 7 10 12 14 17 20 23 25 30
0 1 2 3 4 5 6 7 8 9 10
 

   

 

           

4.

Upper body strength - press-ups - to exhaustion
Men on toes, women on front of thighs. ........

 

<5 5 7 10 12 14 17 20 23 25 30
0 1 2 3 4 5 6 7 8 9 10

 

 

 

 

   

5.

Hamstring flexibility - sit and reach

In a sitting position, with feet outstretched in front of you, knees flat on the floor, 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
 

 

   

 

         

 

           

6a

Buttock flexibility - ability to sit up straight with legs crossed and hands clasped behind your back. Score each side out of 5.

Left leg under.

Fall over completely

 Almost

Just

 Good

Excel

0

1

3

4

5

 

   

6b

Buttock flexibility

Right leg under.

Fall over completely

 Almost

Just

 Good

Excel

0

1

3

4

5

 

   

7.

Shoulder function - wall test

Stand with your feet and back against the wall. Place your hands in the surrender position with elbows, forearms, wrists and fingers flat back on the wall - and forearms vertical. Score 10 if you can do this with ease. The further the (vertical) forearms are away from the wall the lower the score.

 
Distance (cms) from the wall when forearms are vertical.

>15

 15

 13

 11

 9

 7

 5

3

 2

 1

 0

0

1

2

3

4

5

6

7

8

9

10

 

   

 

           

8.

Aerobic fitness - 20m run.

How many 20m laps can you complete in 5 minutes - walk, shuffle, jog or run.

 M <20 20 22 24 26 28 30 34 36 38 40
 F <20 20 22 24 26 28 30 32 34 36 38
  0 1 2 3 4 5 6 7 8 9 10
     

 

Multiply your answer by 3

 

   
             
             
             

 

Aerobic Training Record - based on Fitbit zone points per week - a future possibility

 

 50

100

 

120

 

150

 

200

 

240

0

1

2

3

4

5

6

7

8

9

10

 

 

 

 
             
  TOTAL    

 

 

Did you attain more than 70/100                   Yes  o    No o

 

Did you attain more than 7/10 on all items   Yes  o    No   o

 

 

YOUR 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 can improve tour level of fitness, providing you keep doing 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. Very few people relieved their lower back pain by having someone rub their back.

 

Very few people ever got fit and healthy by someone do something to them; sooner or later they had to do something to themselves.

 

Miller Health

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

(02) 6288 7703