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ELITE FORCE FITNESS AWARD

  
 

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The Elite Force Fitness Award is based on a range of objective health and fitness tests, the aim being to provide a reliable and valid measure of body system health, physical fitness and operational function.

 

The fitness tests which form the basis of the assessment have been chosen because they

 

■   will be familiar to people who train regularly

 

■   are consistent with what's used by elite forces around the world

 

■   are simple and safe to do

 

■   don't require a lot of scientific equipment

 

■   are easy to replicate in a training situation

 

■   provide reliable and valid measures of the factors of fitness they

     purport to measure

 

■   give a discriminating range of scores.

 

The fitness tests which form the basis of the assessment have been chosen because they are well known to people who train regularly, because they are simple and safe, because they don't require much equipment, are easy to replicate in a training situation, provide reliable and valid results of what they purport to measure and a discriminating range of scores.

 

The Elite Force Fitness Award is based on the following tests

1.      Systolic blood pressure

2.      Diastolic blood pressure

3.      Body composition – percent body fat

4.      Lower body strength

5.      flexibility

6.      Upper body strength

7.      Functional mobility

8.      Aerobic fitness.

 

Participants are awarded points out of 10 in each parameter, all of which add up top a total score out of 100 at the end.

 

ELITE FORCE COEFFICIENT

Test scores are multiplied by a coefficient depending on the importance of the test in elite force preparation. The most highly rated tests are

 

•      lower body strength

•      upper body strength

•      functional mobility

•      aerobic fitness.

 

ELITE FORCE FITNESS AWARD

The outcome of the assessment is an award based on overall performance in each of the tests.

 

Having completed the assessment you will be rated against a standard,

 

    ■   Gold for achieving an overall score above 90

 

    ■   Silver for scoring over 80

 

    ■   Bronze for scoring over 70.

 

The Bronze standard is readily achievable by all healthy, trained officers employed by services organisations, irrespective of gender or age. If at first you find you don't meet the expectation, train and then try again.

 

THE ELITE FORCE FITNESS PROFILE

Give yourself a score out of ten, appropriate for your performance on each of  the 8 questions below. A good score is a high score. A bad score is a low score.

 

The pass-mark on each item is 7/10.

 

Add the appropriate co-efficient (based on the rating of importance of the item in an elite force fitness profile) to your score.

1.

0

0

0

0

0

0

0

0

0

0

0

0

 

 

x

xxx

 

 

 

 

 

 

 

 

 

 

 

 

 

Score

X

Ttl

żž

1.

Systolic blood pressure

Normal is 120 for men and 110-120 for women. Score 0 if on medication.

 

  

 

 

 

 

>160

<160

<155

<150

<145

<140

<135

<130

<125

 

  

1

 

o

 

0

3

4

5

6

7

8

9

10

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

 

 

 

2.

Diastolic blood pressure

Normal is 80 for men and 70 - 80 for women. Score 0 if on medication.

          
 

>160

<160

<155

<150

<145

<140

<135

<130

<125

 

  

1

 

o
 

0

3

4

5

6

7

8

9

10

          

 

                                

3.

Body composition

Are you carrying a lot of extra fat around your body? Scores based on percent body fat - measurable on Tantia scales.

Weight Kg ........  Percent body fat ……..

          

 

Men >30

<30

>28

<26

<24

<22

<20

<18

          

 

Women >40

<40

<38

<38

<34

<32

<30

<28

          

 

0

4

5

6

7

8

9

10

          

 

                                

4.

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. ……..

 

>75

<75x

<70

<65

<60

<55

<50

<45

<40

<35

<30

        

o

 

0

1

2

3

4

5

6

7

8

9

10

          

 

                                

5.

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.

 

 

Can't touch toes

F

 

 

P

 

 

W

          

 

0

4

5

6

7

8

9

10

          

 

                                

6.

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. ……..

 

<10

10

15

20

25

30

35

40

45

50

60

        

o

 

0

1

2

3

4

5

6

7

8

9

10

          

 

                                

7.

Functional mobility

How many times can you sit down and stand up in 30 seconds. Start standing up with legs straight. Sit down on the floor (legs straight out) and stand up.

 

No. ……..

     

 

<8

8

9

10

11

12

13

15

        

o

 

0

4

5

6

7

8

9

10

          

 

                                

8.

Aerobic fitness

20m run. How many laps can you run in 5 minutes?

 

No. ............

 

Men <37

37

39

41

43

45

47

47

51

53

        

o

 

Women <35

35

37

39

41

43

45

47

49

51

          

 

0

2

3

4

5

6

7

8

9

10

          

 

                                

 

                  

Total  /200

    

 
                           
                   

Total /100

    

o

 

YOUR ELITE FORCE 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 and scored less

     than 7/10 on the compulsory items

 

If you scored less than 70 we suggest you haul your shorts and start moving.

 

ELITE FORCE FITNESS TEST MANUAL

The test protocols are outlined in detail in our test manual together with a description of the exact type of fitness being measured.

 

Some tests require a mandatory pass, others, (like flexibility and body fatness) are taken into account, but if participants fail to reach the pass mark that may not necessarily fail the overall award that goes with the test.

 

A score of 7/10 is the pass mark for all tests. Scores on the fitness profile are rated in importance, (hence the multiplier) with aerobic fitness scoring the highest rating. You'll need a rating of 7 or more on the first six tests, and a score of 70 or more overall, to achieve the Elite Force Fitness Award. A satisfactory score is readily attainable by those who train on a regular and systematic basis, regardless of age and gender.