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   Fit-for-Work Award

- incorporating the Platinum Challenge -

 

 

The Fit for Work Award is designed to help corporate organisations:

 

measure the risk of absenteeism, presenteeism, workers compensation and staff turnover that comes with employees who are in poor physical condition.

   

encourage employees to keep themselves fit and healthy to the best of their ability

 

 

determine which staff have the physical competence to do exceptionally demanding work, especially that required in manual handling and elite forces.

 

In most occupations, people need a minimum amount of strength and aerobic fitness to do the job without breaking down, to do the job that normal fit and healthy people take in their stride. Even sitting on a chair all day requires a certain amount of fitness, without which, over the years and decades people become dysfunctional and in pain.

 

The Fit For Work test is a universal fitness test designed to encourage people to keep themselves fit and healthy to the best of their ability

 

People who can reach the 'gold standard' are definitely in fit for work condition.

 

The test is suitable for use by school students and 'regular folks'. It's an essential diagnostic assessment tool for determining health status.

 

Administration

 

The 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. It's a reliable, valid and east to administer test.

 

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.

 

The tests

 

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 what the best speed to start off with. You can run, jog or walk. You can slow down to a walk if you need to. You must stop of you feel you could be doing yourself a grievous metabolic harm.

 

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.

 

 

 

 

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.

 

 

 

3.

UPPER BODY STRENGTH

 

Pressups - maximum consecutive number until you can't do any more - men on toes, women on knees.

 

Women make sure you're on the front of your thighs and 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 close to your heels and stand-up (straight) until you can't do any more.

 

Start standing up.

 

 

   

5.

WRIST, ARM AND SHOULDER STRENGTH

Arm hang - most people are unable to support their own weight for more than 10 seconds. A large proportion are unable to support their own weight at all. They then look around for someone to blame for their aching shoulders and wrists. That it should come to this!

 

Hang with palms facing away from you.

 

 

Do the situps, pressups and squats to exhaustion. No stopping for a breather. Once you stop you're out.

 

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.

 

Poor

     

Good

  Fall over when hands clasped behind back Just     Easy
0 7 8 9 10
     
   
     

 

 

Fit-for-Work Award

 

The award is based on the lowest points scored for a particular test item. For example if you're a woman and do 38 20mrun laps, 30 pressups, 25 situps 25 squats and hang ontgo the bar for 30 seconds, the 10 situps counts as the lowest score and you qualify for the 'amber' award.

 

 

Circle your best individual scores. To signify your Fitness Award, place a tick in the award box equal to the lowest score you achieved for the individual tests (as per the example below)

 

  Level

Award

20m run Pressups Situps Squats Arm hang Award  
        Men Women  

 

 

Men Women    
  10   Platinum

55

52

70 70 70 120 100    
 

9

 

Diamond

53

49

60

60

60

100 80    
  8   Ruby

50

46

50 50 50 90 70    
 

7

 

Emerald

45

43

40

40

40

80 60    
 

6

 

Gold

40

38

30

30

30

60 50    
 

5

 

Silver

37

36

25

25

25

50 40    
 

4

 

Bronze

34

32

20

20

20

40 30  
 

3

 

Green

30

28

15

15

15

30 20    
 

2

 

Amber

25

24

10

10

10

20 15    
 

1

 

Red

22

20

<10

<10

<10

10 10    
  0   Black

<22

<20

<5 <5 <5 <10 <10    

 

Standards

 

The bronze standard is readily achievable by people who have a regular aerobic fitness and strength training program. It's our Fit-for-Work standard. In our estimation, people who can't achieve it are not fit for work.

 

The gold standard is readily achievable by people in good physical condition.

 

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