Norms 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)
BMIis often used as a predictor of future disease risk.
Procedure:
· Record Subject’s weight in pounds.
· Convert to kilograms
o [Weight lb / 2.2 = body weight kg]
· Record subject’s height in inches
· Convert to meters
o [Height in. x .0254 = height m]
· Square the height in meters
o [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
BMIClassification
Rating / BMI (kg/m2)Underweight (4 points) / <20
Desirable (5 points) / 20.0-24.9
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 / <16Good / 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 / <20Good / 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 / 11:50Good / 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 / 6:30Good / 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 / <65Good / 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 dropGood / 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 / >24Good / 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 / >20Good / 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 / >2Good / 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 / >4Good / 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 / >.77Good / 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 / >.54Good / .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 / >1.55Good / 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 / >1.14Good / 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 / >49Good / 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 / >33Good / 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 / >40Good / 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 / >33Good / 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 / >1.50Good / 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 / >1.35Good / 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)
Fitness Lab Instructions
1) Complete the table on page 1 in the pretest column only. These parameters will be measured in class. You will also have to assign yourself points in the point column based on population norms.
2) Based on your performances, assign yourself points based on the following criteria.
Excellent: 5 pts Above Average: 3 pts
Good: 4 pts Average: 2 pts
Average: 3 pts Below Average: 1 pt
Fair: 2 pts
Poor: 1 pt
3) For the weight lifting exercises, divide the weight lifted in pounds by your body weight in pounds to determine the number in the tables (page 4).
Example: You weigh 160 pounds and you bench 210 pounds and am 20 years old. 210 divided by 160 equals 1.31. 1.31 in the table on page 4 corresponds
to a point total of 5.
4) To determine percent body fat, use the tables on the web site.