The Personal Health and
Fitness Assessment is designed to provide people with a good idea of how fit
and healthy they are. The benefits of being fit and healthy are legion.
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 poor score is a low score.
The pass-mark of 7/10 on each item is readily achievable by people who keep
themselves in good shape, at least up to the age of 70. Tick the box on the
far right of the table if you score 7/10 or more. Place a cross in the box
if you score less than 7/10.
Multiply your score for each item (based on the rating
of importance of the item to your over-all health and fitness) to your
score.
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Score |
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1. |
Systolic blood pressure
Normal is 120 for men and 110-120 for
women. Score 0 if on medication. |
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>160 |
<160 |
<155 |
<150 |
<145 |
<140 |
<135 |
<130 |
<125 |
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2. |
Diastolic blood pressure
Normal is 80 for men and 70 - 80 for
women. Score 0 if on medication. |
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>160 |
<110 |
<105 |
<100 |
<97 |
<95 |
<90 |
<87 |
<85 |
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3. |
Smoking behaviour
If you smoke you score zero. If you
don't smoke score 10. |
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4. |
Body composition
How close are you to your ideal weight?
Scores based on estimation of the number of kilograms you are
over your ideal weight, or percent body fat - measurable on Tantia
scales.
Weight Kg ........ Percent body fat …….. |
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Kilos |
>35 |
<35 |
<30 |
<25 |
<20 |
<15 |
<10 |
<8 |
<6 |
<4 |
<2 |
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% M |
>36 |
<36 |
<34 |
<32 |
<30 |
>28 |
<26 |
<24 |
<22 |
<20 |
<18 |
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% W |
>46 |
<46 |
<44 |
<42 |
<40 |
<38 |
<38 |
<34 |
<32 |
<30 |
<28 |
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3. |
Squat
From a standing position, how many times
can you squat down, with backside at least half way
between your knees and the floor as they will go, and
stand up straight,
in 30 seconds. You may use a heel raise (as illustrated
if you need to.)
No. in 60 seconds …….. |
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<3 |
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10 |
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25 |
>30 |
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5. |
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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. Don’t count those situps where your fingers
can’t reach the bottom of your knee caps or your feet lift
off the ground. No. …….. |
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<3 |
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7. |
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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 shouldn’t be sticking up in the air. Don’t count
those pressups where the body flops onto the floor. No. ……..
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<3 |
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10 |
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25 |
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6. |
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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 (W) past your toes and 8 and 9
is between start of palm and wrist. |
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Can't touch |
F |
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P |
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W |
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4 |
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8. |
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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.
Fall over when hands clasped behind back
OK
Good |
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9. |
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Aerobic fitness
20m run. How many laps can you
run in 5 minutes?
No ............ |
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<24 |
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26 |
28 |
30 |
32 |
34 |
36 |
38 |
40 |
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5 |
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0 |
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Total /200 |
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Total /100 |
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YOUR HEALTH AND
FITNESS IS ASSESSED AS: -
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Excellent if you scored
over 90
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Very good if you scored over
80
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Good if you scored over 70
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Not up to the mark if you
scored less than 70 and scored less
than 7/10 on the strength and aerobic fitness items.
If you scored less than 70
we suggest you haul on your shorts, shirt and sandshoes and start moving.
