Physical Fitness Test (PFT)

Fitness Category/ Fitness Remark

1. Body Mass Index (BMI)

Norms for Body Mass Index both for male and female
Score Category
15 or less anorexic
16 -19 underweight
20-25 Healthy
26 – 35 Overweight
36 and above Obese

2. 3-Minute Step Test

Norms for 3-Minute Step Test (Male)
Fitness Age Category
Category- Male
10-12 years old 13-15 years old 16-18 years old 19-21 years 22-35 years
old old
Excellent 86-below 90-below 81-91 81-91 82-92
Above average 87-97 91-101 92-102 92-102 93-103
Average 98-108 102-112 103-113 103-113 104-114
Below Average 109-119 113- 123 114-124 114-124 115-125
Poor 120-above 124- above 125-above 125-above 125-above

Norms for 3-Minute Step Test (Female)

Fitness Age Category
Category-
10-12 years old 13-15 years old 16-18 years old 19-21 years 22-35 years
Female
old old
Excellent 84-below 89-below 88-below 88-below 89-below
Above average 85-99 88- 103 104-89 104-89 90-105
Average 100-115 104-119 105-120 105-120 106-121
Below Average 116-131 120-135 121-136 121-136 122-137
Poor 132-above 136-below 137-above 137-above 138-above

3. Sit and Reach Test

Norms for Sit and Reach Test for Male and Female

Score (inches) Fitness Category-Male Score (inches) Fitness Category-Female

21-above Excellent 23-above Excellent

19-20 Above average 21-22 Above average

17-18 Average 19-20 Average

15-16 Below Average 17-18 Below Average

14-below Poor 16-below Poor

4. Push-Up Test
Norms for Push-Up Test (Male)
Fitness Age Category
Category-
Male 10-12 13-15 years 16-18 years 19-21 years 22-35 years
years old old old old old

Excellent 15-above 28 -above 29-above 32-above 34-above

Above 11-14 21-27 22-28 25-32 26-33

average

Average 7-10 14-20 15-21 17-24 18-25

Below 3-6 7- 13 8-14 9-16 10-17

Average

Poor 0-2 0-6 0-7 0-8 0-9

Norms for Push-Up Test (Female)

Fitness Age Category
Category
10-12 13-15 16-18 years old 19-21 years 22-35 years
(Female) years old years old old old

Excellent 11-above 20-above 24-above 29-above 32-above

Above 8-10 15-19 18-23 22-28 24-31

average

Average 5-7 10-14 12-17 15-21 16-23

Below 3-4 5-9 6-11 8-14 8-15

Average

Poor 0-2 0-4 0-5 0-7 0-7

5. 1-Minute Sit-Up Test

Norms for Sit-Up Test (Male)

Fitness Age Category
Category-Male
10-12 13-15 16-18 19-21 22-35
years old years old years old years old years old

Excellent 24-above 36-above 37-above 44-above 45-above

Above average 18-23 27-35 28-36 33-43 34-44

Average 12-17 18-26 19-27 22-32 23-33

Below Average 6-11 9-17 10-18 11-21 12-22

Poor 0-5 0-8 0-9 0-10 0-11

Norms for Sit-Up Test (Female)

Fitness Age Category
 Category-
Female
10-12 13-15 years 16-18 19-21 22-35
years old years old years old years old
old

Excellent 20- 29-above 36-above 36-above 40-above

above

Above average 15-19 22-28 27-35 27-35 30-39

Average 10-14 15-21 18-26 18-26 20-29

Below Average 5-9 8-14 9-17 9-17 10-19

Poor 0-4 0-7 0-8 0-8 0-9

6. Standing Long Jump

Norms for Standing Long Jump Test (Male)

Fitness Age Category
Category-
Male 10-12 13-15 16-18 19-21 years 22-35 years
years old years old years old old old

Excellent 303-above 310-above 336- 347-above 351-above

above

Above 227-302 233-310 252-335 260-346 263-350

average

Average 151-226 155-232 168-251 173-259 175-262

Below 75-150 77-154 83-167 87-172 87-174

Average

Poor 1-74 1-76 1-82 1-86 1-87

Norms for Standing Long Jump Test (Female)

Fitness Age Category
Category-
Female 10-12 13-15 16-18 19-21 years 22-35 years
years old years old years old old old

Excellent 260-above 260-above 266- 300-above 316-above

above

Above 195-259 195-259 200-265 225-299 240-315

average

Average 130-194 130-194 133-199 150-224 160-239

Below 65-129 65-129 67-132 75-149 80-159

Average

Poor 0-64 0-64 0-66 0-74 0-79

 7. Stork Balance Test

Norms for Stork Balance Test (Male)

Fitness Age Category
Category-Male

10-12 13-15 16-18 19-21 22-35

years old years old years old years old years old

Excellent 32-above 32-above 37-above 40-above 41-above

Above average 24-31 24-31 28-36 30-39 31-40

Average 16-23 18-23 19-27 20-29 21- 30

Below 8-15 10-17 10-18 10-19 11-20

Average

Poor 1-7 1-9 1-9 1-9 1-10

Norms for Stork Balance Test (Female)

Fitness Age Category
Category-
Female 10-12 13-15 16-18 19-21 22-35
years old years old years old years old years old

Excellent 32-above 33-above 36-above 37-above 41-above

Above 24-31 25-32 27-35 28-36 31-40

average

Average 16-23 17-24 18-26 19-27 21-30

Below 8-15 9-16 10-17 10-18 11-20

Average

Poor 0-7 0-8 0-9 0-9 0-10

8. Ruler Drop Test

Norms for Ruler Drop Test (Male)

Fitness Age Category
Category-Male
10-12 13-15 16-18 19-21 22-35 years
years old years old years old years old old

Excellent 1-6 1-6 1-6 1-7 1-7

Above average 7-11 7-12 7-12 8-13 8-14

Average 12-16 13- 18 13- 18 14-20 15-21

Below Average 17-23 19-24 19-24 21-26 22-25

Poor 24-above 25-above 25-above 27-above 26-above

Norms for Ruler Drop Test (Female)

 Fitness Age Category
Category-
Female 10-12 years 13-15 years 16-18 years 19-21 years 22-35 years
old old old old old

Excellent 1-5 1-6 1-6 1-6 1-7

Above 6-10 7-12 7-13 7-13 8-13

average

Average 11-15 13-18 14-19 14-19 14-20

Below 16-20 19-24 20-25 20-25 21-26

Average

Poor 21-above 25-above 26-above 26-above 27-above

9. Quadrant Jump Test

Norms for Quadrant Jump Test (Male)

Fitness Age Category
Category-
Male 10-12 years 13-15 years 16-18 years 19-21 years 22-35 years
old old old old old

Excellent 41-above 44-above 45-above 48=above 49-above

Above 31-40 33-43 34-44 36-47 37-48

average

Average 21-30 22-32 23-33 24-35 25-36

Below 11-20 11-21 12-22 12- 23 13-24

Average

Poor 0-10 0-10 0-11 0-11 0-12

Norms for Quadrant Jump Test (Female)

Fitness Age Category
Category-
Female 10-12 years 13-15 years 16-18 years 19-21 years 22-35 years
old old old old old

Excellent 34-above 34-above 40-above 40-above 45-above

Above 26-33 26-33 30-39 30-39 34-44

average

Average 18-25 18-25 20-29 20-29 23-33

Below 10-17 10-17 10-19 10-19 12-22

Average

Poor 1-9 1-9 1-9 1-9 1-11

10. Paper Juggling Test

Norms for Quadrant Jump Test for Male and Female
Fitness Category Standard

Score

Excellent 41 above

Very Good 31-40

Good 21-30

Fair 11-20

Needs Improvement 1-10