TEST ITEMS AND SCORING SYSTEM

 

John Miller Home

 

Universal Fitness test Home

 

Test items and scoring system

 

Principles

 

Measuring and managing risk

 

Readiness Questionnaire

 

Indemnity

 

 

 

The Universal Fitness Test 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, equally reliable and valid but easier to administer.

 

It's important you do the tests in the order recommended. Do the 20m run test first, then the situps and pressups, followed by the squats and arm hang. If you do the squats before the situps you'll 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.  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.  

 

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
     
   
     

                    

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.

 

2.  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.

 

 

Award

% body fat

Men

% body fat

Women

  Platinum <14 <24
 

Diamond

<16 <26
  Ruby <18 <28
 

Emerald

<20 <30
 

Gold

<22 <32
 

Silver

<24 <34
 

Bronze

<26 <36
 

Green

<28 <38
 

Amber

<30 <40
 

Red

<35 >45
  Black >35 >45

 

 

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  

 

Fit-for-work standards

 

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

 

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

 

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.

 

 

 

Miller Health Pty Ltd

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703