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The health and fitness
checkup is designed provide regular folks with a good idea of how fit and
healthy they are.
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.
Add the appropriate co-efficient (based on the
rating of importance of the item in an elite force fitness profile) to your
score.
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1. |
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Score |
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Ttl |
ýþ |
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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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10 |
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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
Are you carrying a lot of extra fat
around your body? 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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2 |
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o |
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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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10 |
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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 |
3 |
5 |
7 |
10 |
13 |
15 |
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20 |
23 |
25 |
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10 |
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6. |
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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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9 |
10 |
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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 |
3 |
5 |
7 |
10 |
13 |
15 |
17 |
20 |
23 |
25 |
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0 |
1 |
2 |
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5 |
6 |
7 |
8 |
9 |
10 |
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8. |
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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. …….. |
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0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
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3 |
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o |
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0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
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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 |
24 |
26 |
28 |
30 |
32 |
34 |
36 |
38 |
40 |
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5 |
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o |
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0 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
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Total /200 |
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Total /100 |
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o |
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 compulsory items
If you scored less than 70
we suggest you haul on your shorts, shirt and sandshoes and start moving.
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