Genetic Tree
orangepink
fitnessnorms.docNorms of The Push-up Test
MALES
|
Age (yrs) Classification |
15 - 19 |
20 - 29 |
30 - 39 |
40 - 49 |
50 - 59 |
60 - 69 |
|
Excellent |
39+ |
36+ |
30+ |
22+ |
21+ |
18+ |
|
Above Average |
29-38 |
29-35 |
22-29 |
17-21 |
13-30 |
11-17 |
|
Average |
23-28 |
22-28 |
17-21 |
13-16 |
10-12 |
8-10 |
|
Below Average |
18-22 |
17-21 |
12-16 |
10-12 |
7-9 |
5-7 |
|
Poor |
17> |
16> |
11> |
9> |
6> |
4> |
FEMALES
|
Age (yrs) Classification |
15 - 19 |
20 - 29 |
30 - 39 |
40 - 49 |
50 - 59 |
60 - 69 |
|
Excellent |
33+ |
30+ |
27+ |
24+ |
21+ |
17+ |
|
Above Average |
25-32 |
21-29 |
20-26 |
15-23 |
11-20 |
12-16 |
|
Average |
18-24 |
15-20 |
13-19 |
11-14 |
7-10 |
5-11 |
|
Below Average |
12-17 |
10-14 |
8-12 |
5-10 |
2-6 |
1-4 |
|
Poor |
11> |
9> |
7> |
4> |
1> |
1> |
Body Mass Index (BMI)
BMI is often used as a predictor of future disease risk.
Procedure:
· Record Subject’s weight in pounds.
· Convert to kilograms
· [Weight lb / 2.2 = body weight kg]
· Record subject’s height in inches
· Convert to meters
· [Height in. x .0254 = height m]
· Square the height in meters
· [Height m x Height m = height m2]
· Calculate BMI: BODY WEIGHT (kg) / HEIGHT (m)2 = BMI
OR
· Calculate BMI: (BODY WEIGHT (lbs)/ HEIGHT (Inches)2 )* 704.5 = BMI
BMI Classification
|
Rating |
BMI (kg/m2) |
|
Underweight (4 points) |
<19 |
|
Desirable (5 points) |
19-24.9 |
|
Overweight (3 points) (Grade 1 Obesity) |
25.0-29.9 |
|
Obese (2 points) (Grade 2 Obesity) |
30-40 |
|
Grade 3 Obesity (1 point) |
> 40 |
Blood Pressure Classification
|
CLASSIFICATION |
SYSTOLIC (mm Hg) |
DIASTOLIC (mm Hg) |
|
STAGE 4 (0 points) |
>210 |
>120 |
|
STAGE 3 (1 point) |
180 - 209 |
110 - 119 |
|
STAGE 2 ( 2 points) |
160 - 179 |
100 - 109 |
|
STAGE 1 (3 points) |
140 - 159 |
90 - 99 |
|
HIGH NORMAL (4 points) |
130 - 139 |
85 - 89 |
|
NORMAL (5 points) |
<130 |
<85 |
Percent Body Fat
Males
Age
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
<11 |
<12 |
<14 |
<15 |
<16 |
|
Good |
11-13 |
12-14 |
14-16 |
15-17 |
16-18 |
|
Average |
14-20 |
15-21 |
17-23 |
18-24 |
19-25 |
|
Fair |
21-23 |
22-24 |
24-26 |
25-27 |
26-28 |
|
Poor |
>23 |
>24 |
>26 |
>27 |
>28 |
Females
Age
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
<16 |
<17 |
<18 |
<19 |
<20 |
|
Good |
16-19 |
17-20 |
18-21 |
19-22 |
20-23 |
|
Average |
20-28 |
21-29 |
22-30 |
23-31 |
24-32 |
|
Fair |
29-31 |
30-32 |
31-33 |
32-34 |
33-35 |
|
Poor |
>31 |
>32 |
>33 |
>34 |
>35 |
One Mile Walk Time
Men & Women
|
Excellent |
<11:50 |
|
Good |
11:51 – 12:31 |
|
Average |
12:32 – 13:56 |
|
Fair |
13:57 – 14:40 |
|
Poor |
14:40 < |
One Mile Run Time
Men Women
|
Excellent |
<5:45 |
<6:30 |
|
Good |
5:46 – 7:00 |
6:31 – 8:00 |
|
Average |
7:01 – 9:00 |
8:01 – 10:00 |
|
Fair |
9:01 – 10:00 |
10:01 – 11:00 |
|
Poor |
>10:00 |
>11:00 |
Resting Heart Rate
Men Women
|
Excellent |
<60 |
<65 |
|
Good |
61-74 |
66-79 |
|
Average |
75-90 |
80-95 |
|
Fair |
91- 100 |
95-105 |
|
Poor |
>100 |
>105 |
Two Minute Recovery Heart Rate
Men & Women
|
Excellent |
>50 beat drop |
|
Good |
40-49 beat drop |
|
Average |
30-39 beat drop |
|
Fair |
20-29 beat drop |
|
Poor |
<19 beat drop |
60 Second Crunches
Men
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>47 |
>39 |
>34 |
>29 |
>24 |
|
Good |
43-47 |
35-39 |
30-34 |
25-29 |
20-24 |
|
Average |
37-42 |
29-34 |
24-29 |
19-24 |
14-19 |
|
Fair |
33-36 |
25-28 |
20-23 |
15-18 |
10-13 |
|
Poor |
<33 |
<25 |
<20 |
<15 |
<10 |
Women
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>43 |
>35 |
>30 |
>25 |
>20 |
|
Good |
39-43 |
31-35 |
26-30 |
21-25 |
16-20 |
|
Average |
33-38 |
25-30 |
19-25 |
15-20 |
10-15 |
|
Fair |
29 -32 |
21-24 |
16-18 |
11-14 |
6-9 |
|
Poor |
<29 |
<21 |
<16 |
<11 |
<6 |
Sit and Reach (Trunk flexion)
Men
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>6 |
>5 |
>4 |
>3 |
>2 |
|
Good |
4 to 6 |
3 to 5 |
5 to 6 |
4 to 5 |
3 to 4 |
|
Average |
-2 to 3 |
-3 to 2 |
-1 to 4 |
-2 to 3 |
-3 to 2 |
|
Fair |
-5 to -3 |
-6 to -4 |
-4 to -2 |
-5 to -3 |
-6 to -4 |
|
Poor |
<-5 |
<-6 |
<-4 |
<-5 |
<-6 |
Women
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>8 |
>7 |
>6 |
>5 |
>4 |
|
Good |
7-8 |
6-7 |
5-6 |
4-5 |
3-4 |
|
Average |
1-6 |
0-5 |
-1 to 4 |
-2 to 3 |
-3 to 2 |
|
Fair |
-2 to 0 |
-3 to -1 |
-4 to -2 |
-5 to -3 |
-6 to -4 |
|
Poor |
<-2 |
<-3 |
<-4 |
<-5 |
<-6 |
Seated Press
(weight lifted ( body weight in pounds)
Men
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>1.25 |
>1.07 |
>.96 |
>.85 |
>.77 |
|
Good |
1.17-1.25 |
1.01-1.07 |
.91-.96 |
.81-.85 |
.74-.77 |
|
Average |
.97-1.16 |
.86-1.0 |
.78-.90 |
.70-.80 |
.64-.73 |
|
Fair |
.88-.96 |
.79-.85 |
.72-.77 |
.65-.69 |
.60-.63 |
|
Poor |
<.88 |
<.79 |
<.72 |
<.65 |
<.60 |
Women
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>.77 |
>.65 |
>.60 |
>.53 |
>.54 |
|
Good |
.72-.77 |
.62-.65 |
.57-.60 |
.51-.53 |
.51-.54 |
|
Average |
.59-.71 |
.53-.61 |
.48-.56 |
.43-.50 |
.41-.50 |
|
Fair |
.53-.58 |
.49-.52 |
.44-.47 |
.40-.42 |
.37-.40 |
|
Poor |
<.53 |
<.49 |
<.44 |
<.40 |
<.37 |
Leg Press
(weight lifted ( body weight in pounds)
Men
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>2.07 |
>1.87 |
>1.75 |
>1.65 |
>1.55 |
|
Good |
2.0-2.07 |
1.8-1.87 |
1.7-1.75 |
1.6-1.65 |
1.5-1.55 |
|
Average |
1.83-1.99 |
1.63-1.79 |
1.56-1.69 |
1.46-1.59 |
1.37-1.49 |
|
Fair |
1.65-1.82 |
1.55-1.62 |
1.5-1.55 |
1.4-1.45 |
1.31-1.36 |
|
Poor |
<1.65 |
<1.55 |
<1.50 |
<1.4 |
<1.31 |
Women
|
|
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
Excellent |
>1.62 |
>1.41 |
>1.31 |
>1.25 |
>1.14 |
|
Good |
1.54-1.62 |
1.35-1.41 |
1.26-1.31 |
1.13-1.25 |
1.08-1.14 |
|
Average |
1.35-1.53 |
1.20-1.34 |
1.12-1.25 |
.99-1.12 |
.92-1.07 |
|
Fair |
1.26-1.34 |
1.13-1.19 |
1.06-1.11 |
.86-.98 |
.85-.91 |
|
Poor |
<1.26 |
<1.13 |
<1.06 |
<.86 |
<.85 |
Grip Strength
Men
20-29 30-39 40-49 50 – 59 >60
|
Excellent |
>54 |
>53 |
>51 |
>49 |
>49 |
|
Good |
51-54 |
50-53 |
48-51 |
46-49 |
46-49 |
|
Average |
43-50 |
43-49 |
41-47 |
39-45 |
39-45 |
|
Fair |
39-42 |
39-42 |
37-40 |
35-38 |
35-38 |
|
Poor |
<39 |
<39 |
<37 |
<35 |
<35 |
Women
20-29 30-39 40-49 50 – 59 >60
|
Excellent |
>36 |
>36 |
>35 |
>33 |
>33 |
|
Good |
33-36 |
34-36 |
33-35 |
31-33 |
31-33 |
|
Average |
26-32 |
28-33 |
27-32 |
25-30 |
25-30 |
|
Fair |
22-25 |
25-27 |
24-26 |
22-24 |
22-24 |
|
Poor |
<22 |
<25 |
<24 |
<22 |
<22 |
VO2 max
Men
20 -29 30-39 40-49 50-59 60-69
|
Excellent |
>51 |
>48 |
>46 |
>42 |
>40 |
|
Good |
49-51 |
46-48 |
44-46 |
40-42 |
38-40 |
|
Average |
42-48 |
39-45 |
37-43 |
33-39 |
31-37 |
|
Fair |
39-41 |
36-38 |
34-36 |
30-32 |
28-30 |
|
Poor |
<39 |
<36 |
<34 |
<30 |
<28 |
Women
20-29 30-39 40-49 50-59 60-69
|
Excellent |
>42 |
>39 |
>37 |
>33 |
>33 |
|
Good |
40-42 |
37-39 |
35-37 |
31-33 |
31-33 |
|
Average |
33-39 |
31-36 |
29-34 |
25-30 |
25-30 |
|
Fair |
30-32 |
28-30 |
26-28 |
22-24 |
22-24 |
|
Poor |
<30 |
<28 |
<26 |
<22 |
<22 |
Twelve Minute Run Distance (in miles)
Men
<30 30-39 40-49 50 +
|
Excellent |
>1.75 |
>1.65 |
>1.55 |
>1.50 |
|
Good |
1.50-1.74 |
1.4-1.64 |
1.3-1.54 |
1.25-1.49 |
|
Average |
1.25-1.49 |
1.15-1.39 |
1.05-1.29 |
1.0-1.24 |
|
Fair |
1-1.24 |
.95-1.14 |
.85-1.04 |
.80-.99 |
|
Poor |
<1.0 |
<.95 |
<.85 |
<.80 |
Women
<30 30-39 40-49 50 +
|
Excellent |
>1.65 |
>1.55 |
>1.45 |
>1.35 |
|
Good |
1.35-1.64 |
1.25-1.54 |
1.15-1.44 |
1.05-1.34 |
|
Average |
1.15-1.34 |
1.05-1.24 |
.95-1.14 |
.85-1.04 |
|
Fair |
.95-1.14 |
.85-1.04 |
.75-.94 |
.65-.84 |
|
Poor |
<.95 |
<.85 |
<.75 |
<.65 |
Exercise Heart Rate
Men and Women
|
Excellent |
.95 to 1.0 x (220 –age) |
|
Good |
.85 to .94 x (220 –age) |
|
Average |
.75 to .84 x (220 age) |
|
Fair |
.65 to .74 x (220 –age) |
|
Poor |
.55 to .64 x (220 –age) |
