Fitness Assessments

>33

Females 15-19
Very
Good
Fair
Good
38-42
34-37
29-33
cm
cm
cm
25-32
18-24
12-17

>50

44-49

Exercise

Excellent

Sit and
reach
Pushups
Partial
curl-ups

>43 cm

34-43

23-33

Poor

Excellent

<28
cm
<11

>39 cm
>39

Males 15-19
Very
Good
Fair
Good
34-38
29-33
24-28
cm
cm
cm
29-38
23-28
18-22

<22

>50

46-49

41-45

Poor
<23
cm
<17

31-40

>30

Fair

Poor

L7 S1
L7 S6

< L6 S6
< L7 S3

Beep Test
Age
14-16

Excellent

Very
Good

17-20

L10 S9
L10 S11

L9 S1
L9 S3

10s Count
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

Beats per min

36 bpm
42 bpm
48 bpm
54 bpm
60 bpm
66 bpm
72 bpm
78 bpm
84 bpm
90 bpm
96 bpm
102 bpm
108 bpm
114 bpm
120 bpm

How to calculate Heart

Rate Values
Max Heart Rate (AgePredicted)

% Heart Rate

Females
Good

L6 S7
L6 S8

Fair

Poor

Excellent

L5 S1
L5 S2

< L4 S7
< L4 S9

L12 S7

Very
Good
L11 S2

L12 S12

L11 S6

Heart Rates
10s Count Beats per min
21
126 bpm
22
132 bpm
23
138 bpm
24
144 bpm
25
150 bpm
26
156 bpm
27
162 bpm
28
168 bpm
29
174 bpm
30
180 bpm
31
186 bpm
32
192 bpm
33
198 bpm
34
204 bpm
35
210 bpm

Heart Rate (HR) Percentages

Calculations
Exercise
Phase
MaxHR =220-age
Ex. 14 years old
Max HR = 220-14
= 206
% HR = (HR/ MaxHR)x100
Ex.
% = (143/206) x100
= .6942x100
= 69.42%

Warm-up
Aerobic
exercise
Cool-down

Males
Good

L8 S9
L9 S2

10s Count
36
37
38
39
40

Beats per min

216 bpm
222 bpm
228 bpm
234 bpm
240 bpm

% Heart Rate

30-40%
50-80%
<30%

Heart Rate in
beats per min
(bpm)
*Values used for
14 year old
61-82 bpm
103-165 bpm
>60 bpm