ELITE FORCE FITNESS TEST

PREMIER FITNESS TEST FOR ELITE FORCES

The Elite Force Fitness Award is based on a range of objective health and fitness tests, the aim being to provide a reliable and valid measure of body system health, physical fitness and operational function.

The fitness tests which form the basis of the assessment have been chosen because they

The outcome of the assessment is an award based on overall performance.

Having completed the assessment you will be rated against a standard,

   •    Gold for achieving an overall score above 90

   •    Silver for scoring over 80

   •    Bronze for scoring over 70.

The Bronze standard is readily achievable by all healthy, trained officers employed by services organisations, irrespective of gender or age. If at first you find you don't meet the expectation, train and then try again.

The supreme test of fitness is the Fit-for-Work Platinum Challenge.

The tests are of such a nature that you can train at doing the same activity as the test and measure your performance at home

The test booklet includes

    •    Fitness Assessment Readiness Questionnaire (FAR-Q)

    •    Statement of Risk

    •    Indemnity form

ELITE FORCE FITNESS TESTS

The Elite Force Fitness Award is based on the following tests

1.  Squats

2.  Situps

3. Pressups

4. Burpee

5. Arm hang

6. Hamstring flexibility

7. Buttock flexibility

8. Shoulder function

9. 20m run.

Participants are awarded points out of 10 in each parameter.

The 20m run score is multiplied by 2

The test protocols are outlined in detail and a description of the exact type of fitness being measured is outlined.

Flexibility

There are a lot of very fit people who are not particularly flexible. Lack of flexibility is a sign the skeleton is out of alignment.

Overweight

A percent body fat test is not included in the Elite Force Fitness Test. For people who are overweight, the extra weight is usually a symptom of lack of fitness, plus being overweight makes the test standards that much harder to achieve.

Pass mark

A score of 7/10 is the pass mark for all tests.

Scores are rated in importance, (hence the multiplier) with aerobic fitness A satisfactory score is readily attainable by people in the elite workforce who train on a regular and systematic basis, regardless of age and gender.

THE ELITE FORCE FITNESS PROFILE

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 bad score is a low score.

The pass-mark on each item is 7/10.

													Score	X	Ttl	ýþ
1.	Leg strength - squat How many times can you squat down, bottom close to heels, and stand up in 30 seconds.   No. ........
	<12			12	14	16	18	20	23	26	30			x1		o
	0			3	4	5	6	7	8	9	10
2.	Lower body strength - test of front of body strength How many situps can you do in 60 seconds. Lie down on your back with feet flat, knees bent at 90 degrees, arms crossed and fingers hlding on to shoulders. Sit up to touch the knees with your elbows. Shoulder blades need to touch the floor at the commencement of each new situp.       No. .......
	<20			20	25	30	35	40	45	50	60			x1		o
	0			3	4	5	6	7	8	9	10
3.	Upper body strength How many pressups can you do in 60 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. .......
	<20			20	25	30	35	40	45	50	60			x1		o
	0			3	4	5	6	7	8	9	10
4.	Burpee Start standing, squat, thrust lags back and return to standing position. How many can you do in 60 seconds   No. .......
	<12			12	14	16	18	21	24	27	30			x1		o
	0			3	4	5	6	7	8	9	10
5.	Arm hang   The classic test of hand, arm and shoulder strength. No need of a grip strength machine, just you knowing how long you can support your own weight with your hands.   Hang with palms facing away from you. Hang until exhaustion.   Warning: a large proportion of people are unable to hang on for very long, so be careful and be ready to land safely on your feet if your hands fail to support you.   Time in seconds .......
	<20				30	40	50	60	80	100	120			x1		o
	0				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 past your toes (W). 8 and 9 are between start of palm and wrist   No. .......
	Can't touch toes				Fingers			Palm		Wrist				x1		o
	o				4	5	6	7	8	9	10
7.	Buttock flexibility - ability to sit up straight With legs crossed and hands clasped behind the back, see if you can sit up straight without falling over. Falling over backwards on either side scores 0. Just sitting up scores 7. Sitting up exceptionally straight with an 'S' shaped curve of the spine scores 10.
	Fall Over							Just		Good				x1
	0	1	2	3	4	5	6	7	8	9	10
8.	Shoulder function – wall test Stand with you heels, bottom and shoulders back to the wall. Place your hands in the surrender position.   The aim is to get your fingers, wrists and forearms flat against the wall with forearms vertical.
	<15 from  wall			15	12	9	6	3	Just		Easy			x1		o
	0			3	4	5	6	7	8	9	10
9.	Aerobic fitness 20m run. How many laps can you run in 5 minutes.   No ........
	Men		<37	37	39	41	43	45	47	50	53			x2		o
	Women		<33	33	35	37	39	41	43	48	50
			0	3	4	5	6	7	8	9	10
										Total /100						o

YOUR ELITE FORCE FITNESS IS ASSESSED AS: -

Did you score over 70 on all items?     No  o  Yes  o

•    Excellent if you scored over 90                       o

•    Very good if you scored over 80                      o

•    Good if you scored over 70                             o

•    Not up to the mark - if you scored less than 70    o

If you scored less than 70 we suggest you put your shorts and sandshoes on and get outside the front door more often.*

*Robert DeCastella was once asked what was the hardest thing he had to cope with while training. He said 'to put my shorts and sandshoes on and get outside the front door.'

Integrated Health Systems

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703