The Universal Fitness Test includes tests of strength and aerobic fitness, suitable for use by 'regular folks', sports teams and school children. It's an essential diagnostic assessment tool for determining the status of metabolic and musculo-skeletal health.

The strength tests are based on three of the most universal strength training exercises - squats, situps and pressups. These are tests that can be trained for at home.

Administration

The award system is easy to administer. The strength tests are the same tests as you'd use to improve your strength at home. The aerobic fitness test requires participants to see how many laps of a 20m course they can complete in five minutes. It's an adapted version of the 'beep' test - as a reliable and valid and easier to administer.

It's important you do the tests in the order recommended. Do the 20m run test first. If you don't do the squats last, your scores on the 20m run and feet-held situps will be compromised. Doing pressups before sit-ups will compromise your situps score.

Universal Fitness Test Items

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.   If you're in very poor metabolic 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 in very poor cardio-vascular health.   Warning You must stop if you feel you could be doing yourself grievous bodily harm.
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.
5.	HAND STRENGTH   Arm hang - start timing once you're in the hanging position.   Hang with palms facing away from you.   A large proportion of people are unable to support their own weight at all so be careful and be ready to land safely on your feet if your hands fail to support you.

OPTIONAL TESTS

1.  Percent body fat

The gold standard for body composition is percent body fat. Theoretically, there is no need to measure how fat people are because generally speaking the fitter they are the closer they will be to their ideal weight.  But having said that, it's a useful metric to include in the fit-for-work assessment.

2.  Flexibility

Two supplementary tests of flexibility will be useful to predict whether people are at risk of lower back pain.

-  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.  

Universal Fitness Test Award

The award is based on the lowest points scored for a particular test item. For example if you're a woman and complete 38 20mrun laps, 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 your Award, 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 - laps -		Press- ups	Situps	Squats	Arm hang - seconds -		% body fat		Award
				Men	Wom				Men	Wom	Men	Wom
	10		Platinum	55	52	70	70	70	100	80	<14	<24
	9		Diamond	53	49	60	60	60	80	60	<16	<26
	8		Ruby	50	46	50	50	50	60	50	<18	<28
	7		Emerald	45	43	40	40	40	50	40	<20	<30
	6		Gold	40	38	30	30	30	40	35	<22	<32
	5		Silver	38	36	25	25	25	35	30	<24	<34
	4		Bronze	36	34	20	20	20	30	25	<26	<36
	3		Green	32	30	15	15	15	25	20	<28	<38
	2		Amber	26	24	10	10	10	20	15	<30	<40
	1		Red	22	20	<10	<10	<10	10	10	<35	>45
	0		Black	<22	<20	<5	<5	<5	<10	<10	>35	>45

Strength tests taken until exhaustion - 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
	% body fat	7
	TOTAL / 50	31

UNIVERSAL FITNESS TEST STANDARDS

The Universal Fitness Test standards can be matched to suit the nature and demands of the group being assessed.

The gold standard is readily achievable by anyone who has a regular aerobic fitness and strength training program.

For 'regular folks' over 50, the bronze standard is 'not bad'.

The platinum award is readily achievable by people who are highly trained and in excellent physical condition, particularly people in elite forces. Having said that, it's a tough assignment.

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703