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 key6 driver in
supporting good psychological health.
The musculo-skeletal
dysfunctions are driven by a lack of strength and flexibility.
Knowing how fit you are is
critical to establishing how healthy you are.
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.
UNIVERSAL 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
.......
|
Kg over ideal wt |
<25 |
<20 |
<15 |
<10 |
<8 |
<6 |
<4 |
<2 |
|
|
|
% fat men |
<35 |
<30 |
<28 |
<26 |
<24 |
<22 |
<20 |
<18 |
|
|
|
% fat women |
<45 |
<40 |
<38 |
<36 |
<34 |
<32 |
<30 |
<28 |
|
|
|
0 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
 |
|
|
|
|
|
|
|
2. |
Lower body strength -
squat
How many full squats
can you do in 30 seconds. Bottom must get as close to
your heels as possible. Use a heel raise if you need to.
|
<8 |
8 |
10 |
12 |
14 |
16 |
18 |
20 |
|
|
|
0 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
 |
|
|
|
|
|
|
|
3. |
Abdominal strength
- sit-ups. Number in 30 seconds........
|
<3 |
3 |
5 |
7 |
10 |
13 |
15 |
17 |
20 |
23 |
>25 |
|
|
|
0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
 |
|
|
|
|
|
|
|
4. |
Upper body strength
- press-ups. Number in 60 seconds........
Men on toes, women on
front of thighs.
|
<3 |
3 |
5 |
7 |
10 |
13 |
15 |
17 |
20 |
23 |
>25 |
|
|
|
0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
 |
|
|
5. |
Flexibility
- sit and reach
In a sitting position,
with feet outstretched in front of you, 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 |
Sit up
straight - buttock flexibility
With legs crossed and
hands clasped behind your back, see if you can sit up
straight without falling over. Left leg underright
|
 |
|
|
|
|
|
|
|
6b |
Sit up
straight - buttock flexibility
With legs crossed and
hands clasped behind your back, see if you can sit up
straight without falling over. Right
leg under left
|
 |
|
|
7.
|
|
|
|
|
|
Shoulder function - stand with back against the wall, arms
vertical in the surrender position. Measure the distance (cms)
between arms and the wall. |
|
|
 |
| |
|
 |
|
|
8. |
Aerobic fitness -
5
minute, 20m lap run. Laps .......
|
<22 |
22 |
24 |
26 |
28 |
30 |
32 |
34 |
36 |
38 |
40 |
|
|
|
0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
x3 |
|
 |
|
|
|
|
|
|
YOUR HEALTH AND
FITNESS IS
ASSESSED AS: -
•
Excellent if you scored over 90
•
Very good if you scored over 80
•
Good if you scored over 70
•
Not up to the mark if you scored less than 70.
If you scored less than 70
we suggest you haul on your shorts, t-shirt and sandshoes and start moving.
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: -
|
|
|
|
|
•
|
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're
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.
Fit and Healthy Onboard
7 Salvado Place,
Stirling (Canberra) ACT
2611 Australia
61 2 6288 7703
