Aerobic fitness is the foundation of good metabolic health.
Strength and flexibility are he foundation of
musculo-skeletal health.
If you want to avoid the metabolic and musculo-skeletal
dysfunctions you'll need to keep yourself in exceptionally good shape.
The fitness test contains a mix of aerobic fitness, strength
and flexibility tests.
They are easy to do and can be done at home.
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.
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Score |
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Ttl |
ύώ |
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1. |
Are you keeping yourself fit and
healthy to the best of your ability?
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No |
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Sort of |
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Yes |
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0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
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x1 |
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o |
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2. |
Body composition
How
close are you to your ideal weight? Scores based on percent body fat - measurable on Taniti
scales.
Weight
Kg ...... Percent body fat ...... |
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Men >40 |
<35 |
>30 |
<28 |
<26 |
<24 |
<22 |
<20 |
<18 |
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Women >45 |
<45 |
>40 |
<38 |
<36 |
<34 |
<32 |
<30 |
<28 |
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Kilograms over ideal
weight |
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>25 |
<25 |
<20 |
15 |
<10 |
<8 |
<6 |
<4 |
<2 |
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0 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
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x1 |
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3. |
Squat
From a standing position, how many times
can you squat down, with backside as close to your heels
as they will go, and stand up straight,
in 90 seconds. You may use a heel raise (as illustrated
if you need to.)
No.
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Poor Good |
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0 |
5 |
7 |
9 |
11 |
14 |
17 |
20 |
30 |
40 |
50 |
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x1 |
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0 |
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10 |
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4. |
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. Dont count those situps where your fingers
cant reach over your knees to touch the bottom of your knee
caps or your feet lift off the ground. No.
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<3 |
3 |
5 |
7 |
10 |
13 |
15 |
17 |
20 |
23 |
>25 |
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10 |
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5. |
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 (T), 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) and 8 and 9 is between start of palm and wrist. |
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Can't touch toes |
F |
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P |
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W |
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4 |
5 |
6 |
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10 |
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6. |
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 shouldnt be
sticking up in the air. Dont count those pressups where the body
flops onto the floor. No. ....
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<3 |
3 |
5 |
7 |
10 |
13 |
15 |
17 |
20 |
23 |
>25 |
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10 |
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7. |
Mobility - 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 |
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10 |
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8. |
Aerobic fitness
20m run. How many laps can you run in 5
minute? (20m equals one lap. Down and back is 2 laps.) Not having an aerobic exercise program is
inconsistent with good health behaviour. No. ....
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<22 |
22 |
24 |
26 |
28 |
30 |
32 |
34 |
36 |
38 |
40 |
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9. |
Aerobic training:
Do you
have a regular aerobic training program of at least 20 minutes with
your heart rate over 120. Times a week |
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10 |
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x1 |
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10. |
Have
you got lots of energy and vitality? |
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No |
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Sort of |
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Yes |
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0 |
1 |
2 |
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10 |
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x1 |
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Scor |
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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: -
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Excellent if you scored over 90 |
o |
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Very good if you scored over
80 |
o |
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Very good if you scored over
80 |
o |
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Good if you scored over 70 |
o |
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Not bad 60 - 70 |
o |
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Not good 50 - 60 |
o |
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Poor 40 - 50
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Dreadful 30 - 40 |
o |
However, the good news is that any score
is
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.
Integrated Health Systems
7 Salvado Place, Stirling (Canberra) ACT
2611 Australia
61 2 6288 7703
