Welcome to the Forest Service's Fitness Testing and Injury Prevention Site

The Injury Prevention and Performance Assessment is a comprehensive assessment tool that will effectively determine functional fitness level and work-conditioning for the Wildland Environment Tactical Athletes employed by the US Forest Service. The test will include the following: functional movement patterns, muscle flexibility, strength, power and endurance, balance and proprioception, speed and agility.

Each of the tests that comprise the Injury Prevention and Perfomance Assessment are easy to employ, require little equipment and rely on evidence based, scientific support for validity and reliability. You will find both a written description and a short video describing the sequence for completing each test. You will be asked to enter your test results immediately after competing each sequence. These results should be saved and used to determine change over time. Fitness testing can be completed as often as necessary and results will be available to compare to both normative values and previous test results for that individual.

Evidence based normative values will be included for each test in the Injury Prevention and Performance Assessment to allow you to determine your personal fitness level for each test. If there is a test that you do not perform up to standards, please click on the link of that test page to access a PDF document that will describe exercises that can help you make the necessary changes.

You should always consult your physician before starting any exercise.

THE FOLLOWING TESTS ARE RECOMMENDED BASED ON DEMANDS OF YOUR POSITION:

Level I - Moderate:

1. Functional Shoulder Mobility – Score 3

2. Overhead Deep Squat – Score 1 or higher

3. Lateral Step Down – Score 2 or higher

4. Seated Medicine Ball Throw – Score 1 or higher

5. In Line Lunge – Score 2 or higher

6. Single Leg Squat – Score 2 or higher

7. Four-Way Plank Test – Score 1 or higher

Level II - Strenuous

1. Functional Shoulder Mobility – Score 3

2. Closed Chain Upper Extremity Stability – Score 2 or higher

3. Overhead Deep Squat – Score 2 or higher

4. Seated Medicine Ball Throw – Score 2 or higher

5. In Line Lunge – Score 3

6. Lateral Step Down – Score 2 or higher

7. Four-Way Plank Test – Score 2 or higher

8. Hop testing (single hop only) - Pass

Level III - Very Strenuous

1. Functional Shoulder Mobility – Score 3

2. Closed Chain Upper Extremity Stability – Score 2 or higher

3. Overhead Deep Squat – Score 3

4. Sidearm Medicine Ball Throw – Score 3

5. Seated Medicine Ball Throw – Score 3

6. In Line Lunge – Score 3

7. Lateral Step Down – Score 3

8. Four-Way Plank Test – Score 3

9. Hop Testing (single hop and triple hop) – Pass

EQUIPMENT REQUIRED:

- 8lb Medicine Ball

- Straight wooden dowel or ski pole

- Stool or step 30cm high

- Roll of visible tape or sticky notes to mark spots on floor

- 2-inch board or yoga mat rolled to 2-inch height

- Tape Measurer