FITNESS TEST NORMS

BODY COMPOSITION

• HEIGHT GROWTH - MALES UP TO 27 YEARS

OLD, FEMALES UP TO 25 YEARS OLD HOWEVER
IT ALWAYS DEPENDS ON THE GENES
BODY MASS INDEX (BMI)

BMI stands for “body mass index,” and it’s a numeric expression of the relationship between
your height and weight.
You calculate your BMI by dividing your weight in kilograms by your height in meters squared.
For example, 184 (pounds) x 0.45 = 82.8 (kilograms)
•74 (inches) x 0.025 = 1.85 (meters)
•1.85 x 1.85 = 3.4225
•82.8 / 3.4225 = 24.2 (BMI)
And here’s how BMI values are correlated with body weight status:
•Underweight = <18.5
•Normal weight = 18.5 to 24.9
•Overweight = 25 to 29.9
•Obesity = BMI of 30 or greater
WAIST TO HIP RATIO

1. MEASURE YOUR WAIST CIRCUMFERENCE. WRAP THE TAPE MEASURE

AROUND THE WIDEST PART OF YOUR STOMACH, ACROSS YOUR BELLY
BUTTON. THE TAPE MEASURE SHOULD REST GENTLY ON YOUR SKIN. ONCE
THE TAPE MEASURE IS POSITIONED CORRECTLY, BREATHE IN GENTLY, AND
THEN TAKE THE MEASUREMENT ON THE EXHALE.
2. TAKE A HIP MEASUREMENT. STAND WITH YOUR FEET DIRECTLY BENEATH
YOUR HIPS AND WRAP THE TAPE AROUND THE WIDEST PART OF YOUR HIPS
AND BUTTOCKS. NOTE THE MEASUREMENT IN INCHES.
3. CALCULATE YOUR WHR. DIVIDE YOUR WAIST SIZE BY YOUR HIP SIZE TO
GET YOUR WHR.
WAIST TO HIP RATIO NORMS
MALE FEMALE
RISK OF HEART
DISEASE

extreme > 1.00 > 0.90

high 0.95 - 1.00 0.85 - 0.90

average 0.90 - 0.95 0.80 - 0.85

good 0.85 - 0.90 0.75 - 0.80

excellent < 0.85 < 0.75

BODY COMPOSITION
BODY COMPOSITION
BODY COMPOSITION
BODY COMPOSITION
CARDIOVASCULAR Age 18-25 26-35 36-45 46-55 56-65 65+

ENDURANCE Excellent <79 <81 <83 <87 <86 <88

Good 79-89 81-89 83-96 87-97 86-97 88-96

Above 90-99 90-99 97-103 98-105 98-103 97-103

3 MINUTES STEP TEST Average

MALE
Average 100-105 100-107 104-112 106-116 104-112 104-113

Below 106-116 108-117 113-119 117-122 113-120 114-120

Average

Poor 117-128 118-128 120-130 123-132 121-129 121-130

Very Poor >128 >128 >130 >132 >129 >130

 Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <85 <88 <90 <94 <95 <90

Good 85-98 88-99 90-102 94-104 95-104 90-102

Above 99-108 100-111 103-110 105-115 105-112 103-115

3 MINUTES STEP TEST Average
FEMALE

Average 109-117 112-119 111-118 116-120 113-118 116-122

Below 118-126 120-126 119-128 121-129 119-128 123-128

Average

Poor 127-140 127-138 129-140 130-135 129-139 129-134

Very Poor >140 >138 >140 >135 >139 >134

 3 Min Step Test:
3 MINUTES STEP TEST
https://www.youtube.com/watch?v=
HXv6bzRMr6Y
Metronome:
https://www.youtube.com/watch?
v=iJwwJgCIHBU
MUSCULAR ENDURANCE
• PUSH – UPS

Table: Push Up Test norms for MEN Table: Push Up Test norms for WOMEN

Age 17-19 20-29 30-39 40-49 50-59 60-65 Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30 Excellent > 35 > 36 > 37 > 31 > 25 > 23

Good 47-56 39-47 34-41 28-34 25-31 24-30 Good 27-35 30-36 30-37 25-31 21-25 19-23
Above 35-46 30-39 25-33 21-28 18-24 17-23 Above 21-27 23-29 22-30 18-24 15-20 13-18
average Average

Average 19-34 17-29 13-24 11-20 9-17 6-16 Average 11-20 12-22 10-21 8-17 7-14 5-12

Below 11-18 10-16 8-12 6-10 5-8 3-5 Below 6-10 7-11 5-9 4-7 3-6 2-4
average average

Poor 4-10 4-9 2-7 1-5 1-4 1-2 Poor 2-5 2-6 1-4 1-3 1-2 1
Very <4 <4 <2 0 0 0 Very 0-1 0-1 0 0 0 0
Poor Poor
MUSCULAR ENDURANCE
• CRUNCHES

1 Minute Crunches Test (Men) 1 Minute Crunches Test (Women)

Age  18-25 26-35 36-45 46-55 56-65 65+ Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent >49 >45 >41 >35 >31 >28 Excellent >43 >39 >33 >27 >24 >23

Good 44-49 40-45 35-41 29-35 25-31 22-28 Good 37-43 33-39 27-33 22-27 18-24 17-23

Above 39-43 35-39 30-34 25-28 21-24 19-21 Above 33-36 29-32 23-26 18-21 13-17 14-16
average average

Average 35-38 31-34 27-29 22-24 17-20 15-18 Average 29-32 25-28 19-22 14-17 10-12 11-13

Below 31-34 29-30 23-26 18-21 13-16 11-14 Below 25-28 21-24 15-18 10-13 7-9 5-10
Average Average

Poor 25-30 22-28 17-22 13-17 9-12 7-10 Poor 18-24 13-20 7-14 5-9 3-6 2-4

Very Poor <25 <22 <17 <13 <9 <7 Very Poor <18 <13 <7 <5 <3 <2
MUSCULAR ENDURANCE

WALL SIT TEST

Wall sit norms for MEN Wall sit norms for WOMEN

excellent >100 secs > 60 secs

good 75-100 secs 45-60 secs
average 50-75 secs 35-45 secs
below average 25-50 secs 20-35 secs
very poor < 25 secs < 20 secs
MUSCULAR ENDURANCE

FORWARD PLANK

Rating Time

Excellent > 6 minutes

Very Good 4-6 minutes

above average 2-4 minutes

Average 1-2 minutes

below average 30-60 seconds

poor 15-30 seconds

very poor < 15 seconds

MUSCULAR ENDURANCE

SIDE PLANK

Rating Time (seconds)

Excellent > 90

Good 75 to 90

Average 60 to 75

Poor < 60
MUSCULAR ENDURANCE

PUSH UP TEST:
HTTPS://WWW.YOUTUBE.COM/WATCH?V=
KLCU-QAF0BG
1 MINUTE SIT UP TEST:
HTTPS://WWW.YOUTUBE.COM/WATCH?
V=KO4PPFRKYOY
FLEXIBILITY

V-SIT AND REACH

MEN WOMEN

cm Inches cm inches
Super flexible > +27 > +10.5 > +30 > +11.5
Excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5

Good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5

Average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0

Fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0

Poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0

Very poor < -20 < -7.5 < -15 < -6.0
FLEXIBILITY
BACK SCRATCH TEST

Rating cm

Excellent > +10

Good +1 to +10

Above Average 0

Average - 1 to -10

Poor < -10

FLEXIBILITY

V-SIT & REACH TEST:

HTTPS://WWW.YOUTUBE.COM/WATCH?V=NO8WJ3X
3A3Y

ZIPPER TEST:
HTTPS://WWW.YOUTUBE.COM/WATCH?
V=L0HSAZV9FPC
POWER
VERTICAL JUMP

MEN WOMEN

Rating (cm) (cm)

Excellent > 70 > 60

Very good 61-70 51-60

Above average 51-60 41-50

Average 41-50 31-40

Below average 31-40 21-30

Poor 21-30 11-20

Very poor < 21 < 11

POWER
STANDING LONG JUMP
MEN WOMEN

Rating (cm) (cm)

Excellent > 250 > 200

Very good 241-250 191-200

Above average 231-240 181-190

Average 221-230 171-180

Below average 211-220 161-170

Poor 191-210 141-160

Very poor < 191 < 141

BALANCE

STORK STAND TEST

Rating Score (seconds)

Excellent > 50

Good 40 - 50

Average 25- 39

Fair 10 - 24

Poor < 10