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UNIVERSAL FITNESS TEST

 - fit-for-work award -

 

The Universal Fitness Test is designed to:

 

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

 

 

highlight which of your staff are at risk to your workers compensation arrangements

 

 

provide evidence of to support or reject workers compensation claims

 

 

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

 

People who can reach the 'gold standard' are definitely in work-fit condition.

 

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

 

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.

 

Warning

If you're in poor cardio-vascular 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 putting yourself at risk doing this test.

 

 

 

2.

ABDOMINAL 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.

 

With feet held, the test becomes a front of body muscle test. Leg muscles, hip flexors and abdominal muscles are all involved in the situp process.

 

 

 

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 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.

 

We strongly recommend doing the test with a 3 cm heel raise.

 
     
  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 done for'.

 

 

 

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

 - fit-for-work 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. - see the shading and the tick on the scoring table below.

 

Highlight your best individual scores. To signify which fitness standard you've achieved, 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.

 

  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 or to a maximum of 90 seconds - without stopping.

20m run - laps in 5 minutes

 

POINT SCORING SYSTEM

 

You can also score points based on the level achieved for each test item.

 

Points received in the example above are:

 
  Test Points  
 

20m run

6  
 

Pressups

6  
 

Situps

3  
 

Squats

5  
 

Arm hang

4  
 

TOTAL

24  

 

FIT-FOR-WORK STANDARDS

 

The Fit-for-Work standards can be matched to suit the nature and demands of the job.

 

The bronze standard is readily achievable by general employees who have a regular aerobic fitness and strength training program.

 

The gold standard is readily achievable by people who are in good physical condition.

 

The elite force emerald, ruby and diamond standards are readily achievable by people who are highly trained and in excellent physical condition.

 

Those who can attain the platinum standard are in superb condition.

 

About us

Pro-Active Rehab is a division of Miller Health Pty Ltd

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703

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