Safe Test

The SAFE (strength, agility, flexibility, and endurance) Test is an assessment that units or individuals can use to gauge their ability to perform some basic motor skills. The test is a series of ten events taken with little rest in between events. The events are:

1. Squat Stand
2. Extension Press Up
3. Partner Lift
4. V-sit
5.  Kneel Up
6. Standing Broad Jump
7. Dying Roach
8. Toe Touch
9. Body Arch
10. Forward Rolls

The events can be peer-graded. Two attempts are allowed for each event. If the person tested successfully completes an event to standard on the first try, two points are awarded for that event. Success on the second try is awarded one point for the event. No points are awarded if the event cannot be completed to standard. The top score is 20 and the lowest score is zero. The following scoring table can be used to grade your overall score:

To administer the SAFE Test you will need score sheets, pens, stopwatches, and rulers. The test supervisor must ensure that:

1. The persons tested are thoroughly familiar with the event performance standards.
2. The graders award points only when the event is performed to standard.
3. The events are administered and graded consistently over time.
4. The persons tested warm-up prior to performing the test.

1.  Squat Stand--Assume a squatting position, with your palms flat on the ground and your arms between your bent legs so that your elbows are touching your legs just below your knees. Now tip forward, put the full weight of your body on your arms and hands, and lift yourself so that your toes are off the floor and your body is balanced on your hands. Keep the lower legs approximately parallel to the ground. (As you tip forward, you will find it necessary to rest your legs on your elbows.) STANDARD: Hold this balancing position for 20 seconds.

2.  Prone Press Up--Lie face downward. With your arms extended forward full length, your elbows and knees rigid, lift your body by pressing down on your palms, until you are balanced on your hands and your toes. Persons tested cannot rise up to the forearms/elbows first and then to the complete up position. STANDARD (men): Raise your abdomen four inches from the ground and hold this position for ten seconds. (Women) should press down on their forearms instead of palms; raise up with forearms flat on ground until abdomen is four inches from the ground and hold position for 20 seconds.

3.  Partner Lift--Select a partner who weighs within 10 pounds of what you weigh, lift him, and balance him across your shoulders. Starting position for the partner is lying on his back. The partner cannot help in any way. Starting position for the lifter is the straddle position. Stand upright with back straight straddling your partner’s waist STANDARD: You must perform the lift within 10 seconds.

4.  V-Sit--Sit on the floor with your trunk straight upright, legs outstretched, knees stiff, and hands on your hips. Then lean back so that your legs come off the floor.  Keep your back straight. Keep your knees rigid with feet together. STANDARD: Hold V–position for 60 seconds.

5.  Kneel Up--Go from a kneeling position to a standing position without any steps or loss of balance. STANDARD: From a kneeling position, with the soles of your feet up and your arms stretched forward from the shoulders, swing arms back and then upward (keep back straight), jump to a squat and then come to a standing position, holding your balance. Both feet must come up together, and no extra steps can be taken in the recovery.

6.  Standing Broad Jump--Start with feet shoulder width apart with arms at your side. Do a standing broad jump. Do not take a running start. STANDARD: The length of your jump should at least equal your height. Measure from the starting line to the point closest to the starting position where the body touches the ground.

7.  Dying Roach--Lying on your back, raise your legs and arms perpendicular to the ground. Keep the knees straight, feet flat, and legs together. Arms should be shoulder distance apart. Palms are facing each other with fingers and thumb extended and joined. Keep your head on the ground with your chin tucked. STANDARD: Hold this position for two minutes.

8.  Toe Touch--Sit on the ground with feet together and legs fully extended. Lean forward and grasp the toes, keeping the knees straight. STANDARD: Hold this position for thirty seconds.

9.  Body Arch--Lie face down with feet together; place the palms of your hands shoulder width apart with your forearms perpendicular to the ground. Push your upper body up while letting your lower body relax (attempting to keep your hip bone in contact with the ground) until your arms are fully extended. STANDARD: Hips must be two inches or less off the ground.

10.  Forward Roll-- Do three forward rolls in succession without help from a spotter as described in the military gymnastics section.   End the series in a balanced crouched position.
 

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